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Pollo mediterráneo con orzo al romero
Prep30min
Total30min
Ingredientes10
Porciones2
Ingredientes
1/2lb de pechuga de pollo en tiras sin cocer (sin empanizar)
1diente de ajo, finamente picado
3/4de taza orzo sin cocer o pasta rosamarina
1taza de caldo de pollo
1/4de taza de agua
2cucharaditas de romero fresco picado o 1/2 cucharadita de hojas de romero seco
1/4de cucharadita de sal
1calabacín mediano, cortado a lo largo en cuatro partes, luego en tajadas horizontales (3/4 de taza)
2tomates ciruela (roma), cortados en cuatro partes y tajados (1 taza)
1/2pimiento mediano, picado (1/2 taza)
Instrucciones
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1
Calienta una sartén antiadherente de 10 pulgadas a fuego medio-alto. Cocina el pollo en la sartén por 5 minutos, revolviendo frecuentemente, hasta que esté dorado.
2
Incorpora el ajo, la pasta y el caldo de pollo. Calienta hasta hervir; reduce el fuego. Tapa y deja a fuego lento durante 8 minutos aproximadamente o hasta que casi todo el líquido haya sido absorbido.
3
Incorpora los ingredientes restantes. Calienta hasta hervir; reduce el fuego. Tapa y deja a fuego lento durante 5 minutos, revuelve una vez, hasta que la pasta esté suave y el pimiento, tierno pero crujiente.
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Información Nutricional
Porción:1 Porción
Calorías
390
Calorías derivadas de la grasa
50
Grasa total
5g
8%
Grasa saturada
1 1/2g
7%
Grasas trans
0g
Colesterol
70mg
23%
Sodio
650mg
27%
Potasio
710mg
20%
Carbohidratos totales
49g
16%
Fibra dietética
4g
19%
Azúcares
6g
Proteína
37g
% Valor Diario*:
Vitamina A
15%
15%
Vitamina C
40%
40%
Calcio
6%
6%
Hierro
20%
20%
Intercambios:
1 1/2 Almidón; 0 Fruta; 1 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 2 Vegetal; 4 Carne extra magra; 0 Carne magra; 0 Carne alta en grasa; 1/2 Grasa;
Selección de carbohidratos
3
*Valores diarios basados en una dieta de 2,000 calorías.
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Weave the magic of the Mediterranean by pairing tender chicken with herbs and orzo in this 30-minute dinner recipe.
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