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Pollo caribeño y salsa de piña
Prep15min
Total30min
Ingredientes12
Porciones4
Ingredientes
Chicken
1 1/4tazas de cereal de salvado Fiber One™ original
2cucharaditas de sazonador estilo jerk (seco)
4pechugas de pollo sin piel y sin huesos (cerca de 1 1/4 libras)
1/2taza de mantequilla de leche
2cucharaditas de mostaza de Dijon
1/2cucharadita de salsa picante roja
Pineapple Salsa
1lata (8 oz) de piña triturada en su jugo, sin escurrir
1/4de taza de pimiento morrón rojo picado
1/4de taza de papaya o chabacanos picados, si se desea
1cucharada de cilantro fresco picado
1cucharadita de azúcar
1cucharadita de jugo de limón
Instrucciones
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1
Calienta el horno a 400ºF. Rocía la charola para galletas con spray para hornear. Coloca el cereal en una bolsa de plástico resellable; sella la bolsa y muele con un rodillo de cocina o un mazo para carne (o muele en un procesador de comida). Coloca el cereal en un plato poco profundo. Agrega y mezcla el sazonador tipo jerk.
2
En una bolsa de plástico para alimentos grande, coloca el pollo, el suero de mantequilla, la mostaza y la salsa picante. Sella la bolsa; agita bien. Retira el pollo de la bolsa; cubre con la mezcla de cereal. Coloca los paquetes en una charola para hornear.
3
Hornea de 14 a 16 minutos o hasta que el jugo del pollo esté claro al cortar por el centro de la parte más gruesa (170°F). Mientras tanto, mezcla los ingredientes de la salsa. Cubre; refrigera hasta el momento de servir. Sirve con el pollo.
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Las frutas son fuente de muchos nutrientes que incluyen vitamina C, además de su gran sabor. Asegúrate de consumir al menos de 2 a 3 porciones de fruta al día.
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Información Nutricional
Porción:1 Porción
Calorías
300
Calorías derivadas de la grasa
50
Grasa total
6g
9%
Grasa saturada
1 1/2g
7%
Grasas trans
0g
Colesterol
85mg
29%
Sodio
380mg
16%
Potasio
500mg
14%
Carbohidratos totales
28g
9%
Fibra dietética
9g
38%
Azúcares
11g
Proteína
34g
% Valor Diario*:
Vitamina A
15%
15%
Vitamina C
25%
25%
Calcio
10%
10%
Hierro
25%
25%
Intercambios:
2 Almidón; 0 Fruta; 0 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 0 Vegetal; 4 Carne extra magra; 0 Carne magra; 0 Carne alta en grasa; 0 Grasa;
Selección de carbohidratos
2
*Valores diarios basados en una dieta de 2,000 calorías.
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Thirty-minute dinner! Dijon and jerk seasoning jazz up baked chicken breasts while bran cereal adds crunch. A peppy fruit salsa makes a sassy topper.
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