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Pollo nizardo
Prep10min
Total35min
Ingredientes8
Porciones4
Ingredientes
4pechugas o muslos de pollo sin piel y sin huesos (cerca de 1 1/4 libra)
1 1/4tazas de vino blanco seco o caldo de pollo (de una caja de 32 oz)
2pimientos rojos medianos, rebanados
6aceitunas kalamata deshuesadas y picadas (2 oz)
3dientes de ajo, finamente picados
1/2taza de cebollas pequeñas, enteras y congeladas
1cucharada de aderezo italiano
2tazas de arroz cocido, caliente
Instrucciones
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1
Retira toda la grasa visible del pollo. En una sartén antiadherente de 10 pulgadas, calienta 1/4 de taza de vino blanco hasta hervir. Agrega el pollo; cocina, volteando el pollo una vez, hasta que esté dorado. Retira el pollo de la sartén; manténlo cálido.
2
En la misma sartén, calienta el pimiento, las aceitunas, el ajo, la cebolla, el aderezo italiano y 1 taza de vino restante. Déjalo hervir. Hierve por 5 minutos.
3
Agrega el pollo; reduce el fuego a medio. Cocina de 10 a 15 minutos o hasta que el jugo del pollo ya no sea de color rosado al cortar por el centro la parte más gruesa del pollo (170 °F para las pechugas; 180 °F para los muslos). Sirve sobre un colchón de arroz.
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Sustituir las grasas saturadas con las grasas no saturadas de la aceituna puede contribuir a reducir el colesterol en la sangre. Pero las grasas tienen alto contenido calórico, así que recomendamos que tus porciones sean pequeñas.
¿Tienes aceitunas negras? Puedes sustituir las Kalamatas por ellas.
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Información Nutricional
Porción:1 Porción
Calorías
330
Calorías derivadas de la grasa
60
Grasa total
7g
10%
Grasa saturada
1 1/2g
8%
Grasas trans
0g
Colesterol
90mg
29%
Sodio
190mg
8%
Potasio
460mg
13%
Carbohidratos totales
30g
10%
Fibra dietética
2g
10%
Azúcares
3g
Proteína
35g
% Valor Diario*:
Vitamina A
40%
40%
Vitamina C
70%
70%
Calcio
6%
6%
Hierro
20%
20%
Intercambios:
2 Almidón; 0 Fruta; 0 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 1/2 Vegetal; 2 1/2 Carne extra magra; 1 1/2 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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Viva la France! Black olives, garlic, onions and white wine flavor this quick and easy take on classic niçoise style.
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