Ingredientes
-
2
tazas de arroz instantáneo, sin cocer
-
2
tazas de agua
-
3
cucharadas de concentrado de jugo de naranja congelado (descongelado)
-
2
cucharadas salsa de soya, con poco sodio
-
1/2
cucharadita de fécula de maíz
-
1/4
cucharadita de ajo en polvo
-
1
lb de tiras de pechuga de pollo para sofreír
-
1
bolsa (1 lb) de brócoli, zanahorias y castañas de agua (water chesnuts), congeladas, ya descongeladas y escurridas
-
Cebollitas de cambray picadas(green onions), si lo deseas
Instrucciones
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-
1
Cuece el arroz en agua, como se indica en el paquete, omitiendo la sal.
-
2
Mientras tanto, en un tazón chico, mezcla el concentrado de jugo de naranja, la salsa de soya, la fécula de maíz y el ajo en polvo, hasta tener una mezcla homogénea.
-
3
Calienta una sartén con antiadherente de 10 pulgadas de diámetro, a fuego medio alto. Añade el pollo; cocina de 5 a 8 minutos, revolviendo con frecuencia, hasta que el pollo ya no tenga un color rosado en el centro.
-
4
Añade la mezcla de concentrado de jugo y las verduras. Baja a fuego medio; tapa y cocina de 6 a 8 minutos, revolviendo ocasionalmente, hasta que las verduras estén crujientes y blandas. Sirve sobre el arroz. Adorna con las cebollitas.
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Consejos de expertos
-
Para descongelar con rapidez las verduras, colócalas en un colador y enjuágalas con agua tibia, hasta que se descongelen. Escúrrelas muy bien.
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Información Nutricional
Información Nutricional
Porción:
1 Porción (2 1/4 taza cada una)
- Calorías
- 390
- Calorías derivadas de la grasa
- 45
- Grasa total
- 5g
- 7%
- Grasa saturada
- 1g
- 6%
- Grasas trans
- 0g
- Colesterol
- 70mg
- 23%
- Sodio
- 340mg
- 14%
- Potasio
- 530mg
- 15%
- Carbohidratos totales
- 55g
- 18%
- Fibra dietética
- 4g
- 16%
- Azúcares
- 7g
- Proteína
- 32g
- Vitamina A
- 25%
- 25%
- Vitamina C
- 45%
- 45%
- Calcio
- 6%
- 6%
- Hierro
- 30%
- 30%
Intercambios:
2 1/2 Almidón; 0 Fruta; 1 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 1 Vegetal; 3 Carne extra magra; 0 Carne magra; 0 Carne alta en grasa; 0 Grasa;
Selección de carbohidratos
3 1/2
*Valores diarios basados en una dieta de 2,000 calorías.
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