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Pollo con Arroz Campestre a la Francesa
Prep25min
Total3hr25min
Ingredientes13
Porciones8
Ingredientes
1/4taza de tomates secados al sol, envasados en aceite, picados y escurridos
2cucharadas de hierbas de Provence
2cucharadas de aceite de oliva
2cucharadas de jugo de limón amarillo
1cucharada de ajo finamente picado
1cucharadita de sal
8muslos de pollo con hueso pero sin piel y sin grasa (unas 2 lb)
1 1/2tazas de champiñones rebanados
1taza de arroz blanco de grano largo, sin cocer
1zanahoria mediana, rallada (¾ de taza)
2tazas de agua hirviendo
1cucharada de perejil italiano (de hoja plana) fresco, picado
2cucharaditas de ralladura de limón amarillo
Instrucciones
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1
En una bolsa de plástico hermética muy resistente, de 1 galón, mezcla los tomates, hierbas de Provence, aceite, jugo de limón amarillo, ajo y media cucharadita de la sal. Agrega los muslos y los champiñones; cierra la bolsa herméticamente. Dale vueltas para que los muslos y champiñones se impregnen de marinada. Refrigera de 2 a 24 horas.
2
Precalienta el horno a 375°F. Aplica spray para cocinar a un traste refractario de 13x9 pulgadas (3 cuartos de galón) para hornear .
3
Pon el arroz, la zanahoria y la media cucharadita de sal restante en el traste refractario; añade el agua hirviendo y revuelve. Coloca los muslos, champiñones y marinada de manera uniforme sobre la mezcla de arroz.
4
Cubre con papel de aluminio. Hornea de 50 a 60 minutos o hasta que el líquido se absorba y el jugo del pollo no se vea rosado al cortar el centro de las piezas más gruesas. Espolvoréalos con el perejil y la ralladura de limón.
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Si no dispones de hierbas de Provence, usa cualquier combinación de albahaca, semillas de hinojo, lavanda, mejorana, romero, salvia, ajedrea, estragón y tomillo, secos.
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Información Nutricional
Porción:
Calorías
260
Calorías derivadas de la grasa
90
Grasa total
10g
16%
Grasa saturada
2 1/2g
12%
Grasas trans
0g
Colesterol
45mg
15%
Sodio
360mg
15%
Potasio
330mg
9%
Carbohidratos totales
23g
8%
Fibra dietética
1g
5%
Azúcares
1g
Proteína
18g
% Valor Diario*:
Vitamina A
40%
40%
Vitamina C
6%
6%
Calcio
4%
4%
Hierro
20%
20%
Intercambios:
1 1/2 Almidón; 0 Fruta; 0 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 0 Vegetal; 0 Carne extra magra; 2 Carne magra; 0 Carne alta en grasa; 1/2 Grasa;
Selección de carbohidratos
1 1/2
*Valores diarios basados en una dieta de 2,000 calorías.
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