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Pollo Estilo Mediterráneo
Guardar
Imprimir
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Prep30min
Total30min
Ingredientes18
Porciones6
Guardar
Pinterest
Facebook
Enviar
Imprimir
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Guardar
Comparte
Mantener la pantalla
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Ingredientes
Chicken
1
taza de cereal Fiber One®
6
pechugas de pollo, deshuesadas y sin piel (aproximadamente 1 3/4 lb)
1/2
cucharadita de sal
1/4
cucharadita de pimienta
1/4
taza de leche descremada
1
cucharada perejil fresco, picado
Vegetables
1/4
taza de aceite de oliva o de canola
1
calabacita mediana, rebanada (2 tazas)
1
berenjena chica, sin pelar, cortada en cubos (2 tazas)
1
frasco (7 o 7.25 oz) de pimientos rojos asados; escurridos y cortados en tiras de 1/2 pulgada
1/2
cebolla morada grande, rebanada, separada en aros
1
diente de ajo grande, finamente picado
3
cucharadas de agua
4
cucharaditas de jugo de lima
Couscous
1 1/2
tazas de agua
1/4
cucharadita de sal
1
taza de cuscús (couscous) de trigo integral, sin cocer
Garnish
1
limón verde, cortado en 6 gajos
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Instrucciones
1
Coloca el cereal en una bolsa de plástico resellable, para comida; sella la bolsa y machaca con el rodillo o con el mazo para carne. Espolvorea ambos lados del pollo con media cucharadita de sal y la pimienta. En un platón poco profundo, vierte la leche. En otro platón poco profundo, coloca el cereal y el perejil; sumerge el pollo en leche y cúbrelo con cereal.
2
En una sartén con antiadherente de 12 pulgadas, calienta a fuego medio 2 cucharadas del aceite. Fríe el pollo en aceite 15 minutos, volteándolo una vez, hasta que el jugo del pollo esté claro al cortar la parte más gruesa (170°F). Retira el pollo de la sartén y tápalo para mantenerlo caliente.
3
En la misma sartén, calienta a fuego medio las 2 cucharadas de aceite restantes. Fríe en el aceite la calabacita, la berenjena, los pimientos asados, la cebolla y el ajo durante 3 minutos, revolviendo ocasionalmente. Añade 3 cucharadas de agua y el jugo de lima; cocina 1 minuto o hasta que las verduras estén crujientes-blandas.
4
Mientras tanto, en una olla de 1 cuarto de galón, calienta hasta hervir 1 y media tazas de agua y un cuarto de cucharadita de sal. Añade el cuscús. Tapa, retira del fuego y deja reposar 5 minutos o hasta que el agua se absorba. Revuelve el cuscús con un tenedor.
5
En un platón grande, coloca el cuscús. Cúbrelo con el pollo y las verduras. Sirve con los gajos de limón.
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