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Facebook
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30
Guardar
1
Imprimir
23
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Verduras al Vapor con Mantequilla de Chile y Limón
Prep20min
Total20min
Ingredientes7
Porciones6
Los niños de todas las edades se encantaran con las verduras si están cubiertas con mantequilla picante con sabor cítrico
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Ingredientes
2cucharadas de mantequilla o de margarina
1diente de ajo chico, finamente picado
1cucharadita de cáscara de limón, rallada
1cucharadita de chile serrano o de chile jalapeño, picado
1/2cucharadita de sal
1cucharada de jugo de limón fresco
3tazas de verduras frescas cortadas, como floretes de brócoli, floretes de coliflor y/o zanahorias rebanadas
Instrucciones
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1
En una olla de 1 cuarto de galón, derrite la mantequilla a fuego lento. Añade el ajo; cocina y revuelve aproximadamente 20 segundos. Añade la cáscara de limón, el chile, la sal y el jugo de limón; mezcla bien. Deja aparte.
2
En una olla de 4 cuartos de galón, coloca el cesto o canasta especial para cocinar al vapor. Añade 1 taza de agua; calienta hasta hervir. Coloca las verduras cortadas en el cesto; tapa y cocina de 4 a 5 minutos o hasta que estén suaves y firmes.
3
Para servir, coloca las verduras en un tazón. Añade la mezcla de mantequilla; revuelve con suavidad para cubrir.
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Cocer al vapor es una forma saludable y fácil para cocinar verduras frescas. La técnica no requiere grasa añadida y las vitaminas permanecen en las verduras, en lugar de quedar en el agua, como sucede cuando se hierven.
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Información Nutricional
Porción:1 Porción
Calorías
60
Calorías derivadas de la grasa
35
Grasa total
4g
6%
Grasa saturada
2 1/2g
12%
Grasas trans
0g
Colesterol
10mg
3%
Sodio
240mg
10%
Potasio
150mg
4%
Carbohidratos totales
3g
1%
Fibra dietética
1g
5%
Azúcares
0g
Proteína
1g
% Valor Diario*:
Vitamina A
8%
8%
Vitamina C
35%
35%
Calcio
2%
2%
Hierro
0%
0%
Intercambios:
0 Almidón; 0 Fruta; 0 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 1 Vegetal; 0 Carne extra magra; 0 Carne magra; 0 Carne alta en grasa; 1/2 Grasa;
Selección de carbohidratos
0
*Valores diarios basados en una dieta de 2,000 calorías.
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Los niños de todas las edades se encantaran con las verduras si están cubiertas con mantequilla picante con sabor cítrico
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