¡Olvida la carne! Rellenar con quinoa ayuda a incluir granos enteros en tus comidas. De Prevention® Healthy Cooking.
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Ingredientes
-
1/3
taza de almendras fileteadas
-
1 1/2
tazas de agua
-
1/4
cucharadita de sal
-
3/4
taza de quinoa, sin cocinar
-
4
pimientos grandes, rojos, verdes o amarillos
-
1
cucharadita de aceite de oliva
-
1
cebolla mediana, picada
-
2
dientes de ajo grandes, finamente picados
-
1
paquete (10 oz) de espinaca fresca, sin tallos, cortada con las manos en trozos grandes
-
1/2
taza de queso feta, desmenuzado
-
1/4
taza de pasas de grosellas o pasas de uva
-
1
lata (14.5 oz) de tomates Muir Glen™ Organic Diced Tomatoes
-
2
cucharadas de pasta de tomate
-
1/4
cucharadita de condimento italiano deshidratado
Instrucciones
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-
1
Precalienta el horno a 375°F.
-
2
En una sartén antiadherente, tuesta las almendras a fuego medio, removiendo constantemente, de 3 a 4 minutos o hasta que estén ligeramente doradas. Deja enfriar en un plato.
-
3
En una olla de 2 cuartos, calienta el agua con la sal hasta que rompa el hervor. Enjuaga la quinoa bajo el agua durante 2 minutos e incorpórala al agua removiendo. Baja el fuego, tapa y cocina a fuego lento por 20 minutos o hasta que el agua se absorba y la quinoa esté tierna. Destapa y reserva.
-
4
Llena hasta la mitad con agua una olla de 5 cuartos u horno holandés, calienta hasta que hierva. Mientras tanto, corta las tapitas de los pimientos, retira las semillas y las nervaduras. Lleva a la olla con agua. Cocina durante 5 minutos, retira y cuela.
-
5
En la misma olla, calienta el aceite a fuego medio, agrega la cebolla y cocina removiendo durante 6 minutos o hasta que estén doradas. Incorpora el ajo, removiendo. Separa 2 cucharadas y reserva.
-
6
Agrega la espinaca a la olla de la cebolla y cocina, mezclando regularmente, durante 2 a 3 minutos o hasta que las hojas se ablanden y el líquido se evapore. Retira del fuego.
Incorpora el queso, las pasas, las almendras y la quínoa a la preparación de la espinaca.
Acomoda los pimientos en una bandeja para hornear y rellénalos. Agrega 1/2 pulgada de agua a la bandeja, cubre con una hoja de papel aluminio sin cerrar los bordes y hornea por 40 a 45 minutos o hasta que estén tiernos.
-
7
Mientras tanto, en una olla de 2 cuartos, mezcla el tomate (con su jugo), la pasta de tomate, el condimento y las 2 cucharadas de la preparación de cebolla reservadas previamente. Calienta hasta llevar a hervor, reduce el fuego y cocina a fuego lento durante 30 minutos o hasta que tome consistencia.
Dispón la salsa en los platos y ubica sobre esta los pimientos.
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Consejos de expertos
-
Los pimientos, sin importar su color, aportan Vitamina C, también llamada ácido ascórbico. Elegir alimentos ricos en vitamina C mantiene las encías y los vasos sanguíneos sanos.
-
The Sugar Solution Cookbook (2006), p. 322
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Información Nutricional
Información Nutricional
Porción:
1 porción
- Calorías
- 370
- Calorías derivadas de la grasa
- 110
- Grasa total
- 12g
- 18%
- Grasa saturada
- 3 1/2g
- 18%
- Grasas trans
- 0g
- Colesterol
- 15mg
- 6%
- Sodio
- 640mg
- 27%
- Potasio
- 1450mg
- 41%
- Carbohidratos totales
- 52g
- 17%
- Fibra dietética
- 10g
- 41%
- Azúcares
- 21g
- Proteína
- 14g
- Vitamina A
- 240%
- 240%
- Vitamina C
- 200%
- 200%
- Calcio
- 25%
- 25%
- Hierro
- 45%
- 45%
Intercambios:
2 Almidón; 0 Fruta; 1 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 1 Vegetal; 0 Carne extra magra; 0 Carne magra; 1 Carne alta en grasa; 1/2 Grasa;
Selección de carbohidratos
3 1/2
*Valores diarios basados en una dieta de 2,000 calorías.
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Más acerca de esta receta
-
¡Olvida la carne! Rellenar con quinoa ayuda a incluir granos enteros en tus comidas. De Prevention® Healthy Cooking.
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© 2020 ®/TM General Mills Reservados todos los derechos
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var componentMetadata = JSON.parse('\x7b\x22componentName\x22\x3a\x22DoubleClick_a64e89d5-b3d5-45ea-8f7e-3efb4a0c90ce\x22,\x22deferOptions\x22\x3a\x7b\x22deferComponent\x22\x3atrue,\x22deferType\x22\x3a\x22OnDemand\x22,\x22deferId\x22\x3a\x22rf67cf6430c7648ceb029d11b8342854e\x22,\x22deferredContainerId\x22\x3a\x22\x2fmain\x2frdpTernaryAd\x22,\x22deferredContainerView\x22\x3a\x22DoubleClick\x22\x7d,\x22viewName\x22\x3a\x22DoubleClick\x22\x7d');
var configuration = {"adId":"OMP/spanish_qrv/recipes/300x250_top","minPageWidth":"800","maxPageWidth":"9999","defaultMinPageWidth":"1000","defaultMaxPageWidth":"9999","enableLyticsIntegration":false,"lyticsWaitTimeThreshold":0,"size":"[[300,600],[300,250]]","refreshWhenViewed":false,"adContainerId":"908877c3-637a-4d38-a03c-219342ff4cf5","doubleClickAdContainerId":"76c73707-f951-4711-88bd-1333f8dcd553","adCaptionText":"","networkCode":"/15704463/","relevantMetadata":[],"privacyOptOut":false};
var moduleName = 'doubleClick';
var isVueModule = true;
GeneralMills.PandoSites.RegisterControlInstance(moduleName, configuration, componentMetadata, isVueModule)
});
})();
(function() {
document.addEventListener('DOMContentLoaded', function() {
var componentMetadata = JSON.parse('\x7b\x22componentName\x22\x3a\x22ThirdPartyScript_afac409e-89cc-48fc-8613-81c0dcf191d7\x22,\x22deferOptions\x22\x3a\x7b\x22deferComponent\x22\x3atrue,\x22deferType\x22\x3a\x22OnDemand\x22,\x22deferId\x22\x3a\x22rc2c5da17e0844ebf83926e1b505ef0ec\x22,\x22deferredContainerId\x22\x3a\x22\x2fmain\x2frdpZergnet2\x22,\x22deferredContainerView\x22\x3a\x22ThirdPartyScript\x22\x7d,\x22viewName\x22\x3a\x22ThirdPartyScript\x22\x7d');
var configuration = {"placeholderName":"rdpZergnet2","domContent":"\u003cdiv id=\u0022external-content-container-46331\u0022\u003e\u003cdiv id=\u0022zergnet-widget-46331\u0022\u003e\u003c/div\u003e\u003c/div\u003e","scriptContent":"//www.zergnet.com/zerg.js?id=46331"};
var moduleName = 'thirdPartyScript';
var isVueModule = true;
GeneralMills.PandoSites.RegisterControlInstance(moduleName, configuration, componentMetadata, isVueModule)
});
})();
