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Pollo Sofrito a la Naranja
Prep10min
Total20min
Ingredientes9
Porciones4
Ingredientes
2tazas de arroz instantáneo, sin cocer
2tazas de agua
3cucharadas de concentrado de jugo de naranja congelado (descongelado)
2cucharadas salsa de soya, con poco sodio
1/2cucharadita de fécula de maíz
1/4cucharadita de ajo en polvo
1lb de tiras de pechuga de pollo para sofreír
1bolsa (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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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
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
% Valor Diario*:
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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