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
Instrucciones
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-
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
-
¡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.
-
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
Información Nutricional
Porción:
1 Porción
- Calorías
- 200
- Calorías derivadas de la grasa
- 55
- Grasa total
- 6 g
- Colesterol
- 65 mg
- Sodio
- 160 mg
- Potasio
- 250 mg
- Carbohidratos totales
- 9 g
- Proteína
- 27 g
- 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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Más acerca de esta receta
-
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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(function() {
document.addEventListener('DOMContentLoaded', function() {
var componentMetadata = JSON.parse('\x7b\x22componentName\x22\x3a\x22ThirdPartyScript_afac409e-89cc-48fc-8613-81c0dcf191d7\x22,\x22deferOptions\x22\x3a\x7b\x22deferComponent\x22\x3atrue,\x22deferType\x22\x3a\x22OnDemand\x22,\x22deferId\x22\x3a\x22r1cc3154f9b31441182f756e0be279dac\x22,\x22deferredContainerId\x22\x3a\x22\x2fmain\x2frdpZergnet2\x22,\x22deferredContainerView\x22\x3a\x22ThirdPartyScript\x22\x7d,\x22viewName\x22\x3a\x22ThirdPartyScript\x22\x7d');
var configuration = {"placeholderName":"rdpZergnet2","domContent":"\u003cdiv id=\u0022external-content-container-46331\u0022\u003e\u003cdiv id=\u0022zergnet-widget-46331\u0022\u003e\u003c/div\u003e\u003c/div\u003e","scriptContent":"//www.zergnet.com/zerg.js?id=46331"};
var moduleName = 'thirdPartyScript';
var isVueModule = true;
GeneralMills.PandoSites.RegisterControlInstance(moduleName, configuration, componentMetadata, isVueModule)
});
})();
