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Pollo con Arroz, Limón y Albahaca
Prep10min
Total20min
Ingredientes9
Porciones4
Ingredientes
1cucharadita de aceite de canola
4pechugas de pollo, sin hueso y sin piel (1 lb)
Paprika
1 1/2tazas de agua caliente
1 1/2tazas de arroz integral instantáneo, sin cocer
2cucharadas de mantequilla o margarina
1cucharada de jugo de limón
1cucharadita de albahaca seca
1/4cucharadita de sal
Instrucciones
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1
En una sartén con antiadherente o nonstick de 10 pulgadas, calienta el aceite a fuego alto. Espolvorea ambos lados de las pechugas de pollo con paprika; añade el pollo a la sartén caliente. De inmediato, baja la flama a media alta; tapa y cocina 4 minutos.
2
Mientras tanto, en una olla o cacerola de 2 cuartos de galón, coloca agua caliente; tapa bien. Calienta hasta que hierva. Añade el arroz; retira del fuego. Deja reposar 5 minutos.
3
Voltea el pollo; tapa y cocina de 4 a 5 minutos más o hasta que el jugo del pollo esté claro, al cortar el centro de la parte más gruesa (170°F). Retira el pollo de la sartén. Colócalo en un platón. Tápalo para mantenerlo caliente.
4
En la misma sartén caliente, mezcla la mantequilla, el jugo de limón, la albahaca y la sal, hasta que la mantequilla se derrita. Coloca el arroz en un platón; acomoda el pollo sobre el arroz. Con una cuchara, vierte la mezcla sobre el pollo.
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Para ahorrar unos minutos en el tiempo de cocción, utiliza un mazo o un rodillo para golpear las pechugas de pollo y que tengan un grosor parejo.
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Información Nutricional
Porción:1 Porción
Calorías
330
Calorías derivadas de la grasa
90
Grasa total
11g
16%
Grasa saturada
4 1/2g
23%
Grasas trans
0g
Colesterol
85mg
28%
Sodio
270mg
11%
Potasio
210mg
6%
Carbohidratos totales
32g
11%
Fibra dietética
1g
7%
Azúcares
0g
Proteína
28g
% Valor Diario*:
Vitamina A
6%
6%
Vitamina C
0%
0%
Calcio
0%
0%
Hierro
6%
6%
Intercambios:
2 Almidón; 0 Fruta; 0 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 0 Vegetal; 0 Carne extra magra; 3 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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