Ingredientes
-
1/4
taza de tomates secados al sol, envasados en aceite, picados y escurridos
-
2
cucharadas de hierbas de Provence
-
2
cucharadas de aceite de oliva
-
2
cucharadas de jugo de limón amarillo
-
1
cucharada de ajo finamente picado
-
1
cucharadita de sal
-
8
muslos de pollo con hueso pero sin piel y sin grasa (unas 2 lb)
-
1 1/2
tazas de champiñones rebanados
-
1
taza de arroz blanco de grano largo, sin cocer
-
1
zanahoria mediana, rallada (¾ de taza)
-
2
tazas de agua hirviendo
-
1
cucharada de perejil italiano (de hoja plana) fresco, picado
-
2
cucharaditas 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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Consejos de expertos
-
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
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
- 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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