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Sopa ( Estofado) de Verduras Asadas
Prep15min
Total0min
Ingredientes14
Porciones6
Ingredientes
5papas rojas pequeñas (3/4 lb), cortadas en cuatro
1cebolla grande, cortada en cuatro
1pimiento rojo mediano, cortado en cuartos y sin semillas
1pimiento verde mediano, cortado en cuartos y sin semillas
1zanahoria mediana, cortada en rebanadas diagonales de ¼ de pulgada
1calabacitas pequeñas, cortadas en rebanadas de 1/2 pulgada
4oz de champiñones medianos enteros
2dientes de ajo, finamente picados
2cucharadas de aceite de oliva o vegetal
1lata (14 oz) caldo de pollo o de vegetales
2tazas (14.5 oz cada una) de jitomates (tomates) guisados estilo italiano (italian style stewed tomatoes), escurridos
1 1/4tazas de pasta estilo rotini (de espirales) cruda (4 onzas)
2cucharadas de perejil fresco picado
Pimienta fresca molida, si desea
Instrucciones
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1
Precalienta el horno en la función de asar (“broil”). En un recipiente grande, mezcla las papas, cebolla, pimientos, zanahoria, calabacitas, champiñones, ajo y aceite. En un molde de 15x10x1 pulgadas sin engrasar, esparza la mezcla de verduras, con las cáscaras hacia arriba.
2
Hornea en “broil” con la parte de encima a una distancia de 4 a 6 pulgadas del fuego, de 10 a 15 minutos o hasta que se asen. Retira las verduras cuando se suavicen; déjalos enfriar. Quita las cáscaras a los pimientos. Pica las papas, las cebollas y los pimientos en pedazos grandes.
3
En un molde de vidrio o cacerola de 4 cuartos de galón, mezcla las verduras, el caldo, los jitomates (tomates) y la pasta. Calienta hasta que hierva; reduce el fuego. Tapa y deja hervir a fuego lento por aproximadamente 15 minutos, revolviendo ocasionalmente, hasta que la pasta se ablande. Espolvorea con perejil y pimienta.
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Información Nutricional
Porción:
Calorías
270
Calorías derivadas de la grasa
50
Grasa total
5g
8%
Grasa saturada
1/2g
4%
Grasas trans
0g
Colesterol
0mg
0%
Sodio
680mg
28%
Potasio
1050mg
30%
Carbohidratos totales
49g
16%
Fibra dietética
6g
26%
Azúcares
13g
Proteína
7g
% Valor Diario*:
Vitamina A
80%
80%
Vitamina C
70%
70%
Calcio
8%
8%
Hierro
20%
20%
Intercambios:
2 Almidón; 0 Fruta; 0 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 3 Vegetal; 0 Carne extra magra; 0 Carne magra; 0 Carne alta en grasa; 0 Grasa;
Selección de carbohidratos
3
*Valores diarios basados en una dieta de 2,000 calorías.
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Loading up a soup or stew with vegetables and pasta turns it into a very substantial meatless meal. Easy Garlic-Cheese Biscuits (page 74) and Mandarin Salad (page 381) are perfect to round out the menu.
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