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Pollo Kiev con Ajo
Guardar
Imprimir
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Prep30min
Total1hr35min
Ingredientes8
Porciones6
Guardar
Pinterest
Facebook
Enviar
Imprimir
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Ready to make?
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Guardar
Comparte
Mantener la pantalla
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Tiernas pechugas de pollo horneadas con una capa de cereal machacado para que estén crujientes en el exterior y jugosas en el interior, untadas con una pasta con sabor a hierbas.
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Ingredientes
3
cucharadas de margarina, reducida en calorías
1
cucharada de cebollinos frescos (chives) o de perejil, picados
1/8
cucharadita de ajo en polvo
6
mitades de pechugas de pollo, deshuesadas y sin piel (1 1/2 libras)
2
tazas de cereal de hojuelas de maíz, machacado (1 taza)
2
cucharadas de perejil fresco, picado
1/2
cucharadita de páprika
1/4
taza de leche buttermilk con poca grasa o de leche descremada
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Instrucciones
1
En un tazón hondo chico, mezcla la margarina, los cebollinos y el ajo en polvo; forma un rectángulo de 3x2 pulgadas. Cúbrelo y congélalo aproximadamente 30 minutos o hasta que esté firme.
2
Precalienta el horno a 425°F. Rocía un molde cuadrado de 9x9 pulgadas con spray para cocinar. Aplana cada mitad de pechuga de pollo, entre hojas de envoltura plástica o de papel encerado, hasta que tengan un cuarto de pulgada de grueso.
3
Corta la mezcla de cebollinos transversalmente en 6 piezas. Coloca 1 pieza en el centro de cada mitad de pechuga de pollo. Dobla los lados largos del pollo sobre la mezcla de cebollinos; dobla los extremos y asegura con palillos.
4
Mezcla el cereal, el perejil y la páprika. Sumerge el pollo en la leche buttermilk y cúbrelo ligeramente y en forma pareja con la mezcla de cereal. Coloca el pollo en el molde, con el lado de la unión hacia abajo.
5
Hornea sin tapar, aproximadamente 35 minutos o hasta que el pollo ya no tenga un color rosado en el centro. Sírvelo de inmediato.
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Consejos de expertos
consejo 1
¡Conservamos el exquisito sabor de este popular platillo, pero redujimos la grasa! Nuestra versión con poca grasa utiliza una crema para untar con pocas calorías en lugar de la mantequilla y se hornea en lugar de freír en aceite.
consejo 2
Decora cada porción con un ramito de perejil italiano o de berros. Asimismo, puedes mezclar crema para untar con hierbas adicional, para servir con el pan caliente.
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Información Nutricional
200 Calorías, 6 g Grasa total, 27 g Proteína, 9 g Carbohidratos totales
Información Nutricional
Porción:1 Porción
Calorías
200
Calorías derivadas de la grasa
55
Grasa total
6 g
Grasa saturada
2 g
Colesterol
65 mg
Sodio
160 mg
Potasio
250 mg
Carbohidratos totales
9 g
Fibra dietética
0g
Proteína
27 g
% Valor Diario*:
Vitamina A
22%
22%
Vitamina C
6%
6%
Calcio
2%
2%
Hierro
20%
20%
Intercambios:
1/2 Almidón; 3 1/2 Carne extra magra; 1 Grasa;
*Valores diarios basados en una dieta de 2,000 calorías.
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