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Sencillo Chili de Pollo
Prep40min
Total40min
Ingredientes13
Porciones6
Ingredientes
1cucharada de aceite de oliva o aceite vegetal
1cebolla mediana, picada (½ taza)
1/2taza de pimiento rojo picado
1lata (de10¾ oz) de sopa condensada de crema de pollo
2tazas de consomé de pollo Progresso® (de un envase de cartón de 32 oz)
3/4taza de agua
2tazas de pollo asado picado (de un pollo de 2 a 2½ lb)
2latas (de 15 a 16 oz cada una) de alubias “Great Northern”, escurridas y enjuagadas
1lata (de 4.5 oz) de chiles verdes picados, sin escurrir
1/2cucharadita de orégano seco
1/2cucharadita de comino molido
1/2taza de crema agria, opcional
Cilantro fresco picado, opcional
Instrucciones
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1
En una cacerola de 1 galón calienta el aceite a fuego medianamente alto. Agrega la cebolla y el pimiento. Cuece de 2 a 3 minutos, revolviendo con frecuencia, hasta que estén suaves.
2
Incorpora la sopa, el consomé y el agua. Cuece de 1 a 2 minutos, revolviendo con frecuencia, hasta que se vea terso e incorporado. Mezcla las alubias, chiles, orégano y comino. Lleva a ebullición; reduce el fuego a medianamente bajo. Cuece sin cubrir de 10 a 15 minutos, revolviendo de vez en cuando, hasta que todo esté bien caliente.
3
Adorna cada porción con tantita crema agria y cilantro.
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Si estás bajo presiones de tiempo, usa 1 taza de pimiento y cebolla listos para sofreír, congelados (de una bolsa de 1 libra) en lugar de la cebolla y pimiento frescos.
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Información Nutricional
Porción:
Calorías
360
Calorías derivadas de la grasa
90
Grasa total
10g
15%
Grasa saturada
2 1/2g
12%
Grasas trans
0g
Colesterol
45mg
14%
Sodio
860mg
36%
Potasio
960mg
27%
Carbohidratos totales
39g
13%
Fibra dietética
9g
34%
Azúcares
2g
Proteína
28g
% Valor Diario*:
Vitamina A
20%
20%
Vitamina C
25%
25%
Calcio
15%
15%
Hierro
30%
30%
Intercambios:
2 1/2 Almidón; 0 Fruta; 0 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 0 Vegetal; 3 Carne extra magra; 0 Carne magra; 0 Carne alta en grasa; 1 1/2 Grasa;
Selección de carbohidratos
2 1/2
*Valores diarios basados en una dieta de 2,000 calorías.
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