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Sopa rápida de maíz y frijoles negros
Prep5min
Total15min
Ingredientes8
Porciones4
Aumenta tus nutrientes de manera muy rápida. Esta sopa rápida y sabrosa es una buena fuente de vitamina C y calcio, y una excelente fuente de hierro y fibra.
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Ingredientes
1caja (10 onzas) de maíz con salsa de mantequilla Green Giant™ Niblets® congelado
1lata (14 1/2 onzas) de tomates en cubos Muir Glen™, sin escurrir
1lata (15 onzas) de frijoles negros Progresso™, escurridos y enjuagados
1lata (14 onzas) de caldo de pollo con nivel de sodio reducido
1/4taza de pimiento verde picado
2cucharaditas de chile en polvo
1/2cucharadita de comino
2cucharadas de cilantro fresco picado, opcional
Instrucciones
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1
Coloca el sobre de maíz con salsa en un plato para microondas. Haz un pequeño corte en el centro del sobre. Cocina en microondas a intensidad alta unos 2 minutos o hasta que la salsa esté parcialmente descongelada. Retira el maíz y la salsa del sobre y ponlos en una sartén de 2 cuartos de galón.
2
Agrega los ingredientes restantes, menos el cilantro. Cocina a fuego medio-alto de 5 a 7 minutos o hasta que se haya calentado. Espolvorea cada ración con cilantro.
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Información Nutricional
Porción:1 porción
Calorías
210
Calorías derivadas de la grasa
25
Grasa total
2 1/2g
4%
Grasa saturada
1/2g
4%
Grasas trans
0g
Colesterol
0mg
0%
Sodio
570mg
24%
Potasio
660mg
19%
Carbohidratos totales
35g
12%
Fibra dietética
11g
46%
Azúcares
6g
Proteína
10g
% Valor Diario*:
Vitamina A
6%
6%
Vitamina C
15%
15%
Calcio
10%
10%
Hierro
30%
30%
Intercambios:
1 1/2 Almidón; 0 Fruta; 1/2 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 1 Vegetal; 1/2 Carne extra magra; 0 Carne magra; 0 Carne alta en grasa; 1/2 Grasa;
Selección de carbohidratos
2
*Valores diarios basados en una dieta de 2,000 calorías.
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Aumenta tus nutrientes de manera muy rápida. Esta sopa rápida y sabrosa es una buena fuente de vitamina C y calcio, y una excelente fuente de hierro y fibra.
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