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Pollo a la Milano
Prep25min
Total25min
Ingredientes12
Porciones4
Ingredientes
Salad
1taza de hojas de arúgula, comprimidas u otro tipo de lechuga
1/2taza de tomates (jitomates), cortados en cubos
2cucharadas de cebolla morada, cortada en cubos
Dressing
1cucharada de aceite de olivo o de aceite vegetal
2cucharaditas de vinagre de vino tinto
1/8cucharadita de sal
Chicken
2cucharadas de harina multiusos Gold Medal®
1taza de pan molido Progresso® Italian style panko bread crumbs
1huevo
4pechugas de pollo, deshuesadas y sin piel (aproximadamente 1 1/4 lb)
2cucharadas de aceite de olivo o de aceite vegetal
1/4taza de queso feta con tomate (jitomate) y albahaca, desmoronado (1 oz)
Instrucciones
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1
En un tazón hondo mediano, coloca los ingredientes para la ensalada. En un tazón chico, bate los ingredientes para el aderezo, con un batidor de alambre. Vierte la mezcla sobre la ensalada; revuelve para cubrir.
2
En platos separados coloca la harina y el pan molido. En un plato mediano bate el huevo con un tenedor. Enharina ambos lados del pollo. Remoja el pollo en la mezcla de huevo y luego cúbrelo bien con el pan molido.
3
En una sartén antiadherente de 12 pulgadas, calienta 2 cucharadas de aceite, a fuego medio. Añade el pollo; cocina de 8 a 10 minutos, volteándolo una vez, hasta que su jugo sea claro al hacer un corte en el centro de la parte más gruesa (170°F) y la cubierta esté dorada. Sirve el pollo cubierto con ensalada y espolvoreado con queso.
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Si tienes poco tiempo, utiliza 2 cucharadas de aderezo de vinagreta de vino tinto comprado, en lugar de prepararlo.
Si no te agrada el queso feta, utiliza queso fresco, Cotija o mozzarella.
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Información Nutricional
Porción:1 Porción
Calorías
440
Calorías derivadas de la grasa
210
Grasa total
24g
36%
Grasa saturada
4g
21%
Grasas trans
0g
Colesterol
145mg
48%
Sodio
650mg
27%
Potasio
350mg
10%
Carbohidratos totales
21g
7%
Fibra dietética
0g
0%
Azúcares
1g
Proteína
36g
% Valor Diario*:
Vitamina A
8%
8%
Vitamina C
4%
4%
Calcio
6%
6%
Hierro
10%
10%
Intercambios:
1 Almidón; 0 Fruta; 1/2 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 0 Vegetal; 4 1/2 Carne extra magra; 0 Carne magra; 0 Carne alta en grasa; 4 Grasa;
Selección de carbohidratos
1 1/2
*Valores diarios basados en una dieta de 2,000 calorías.
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