Ingredientes
-
2
nabos (turnips) medianos, pelados, cortados en piezas de 1 pulgada (3 tazas)
-
2
chirívias (parsnips) medianas, peladas, cortadas en piezas de media pulgada (1 1/2 tazas)
-
1
cebolla morada mediana, cortada en gajos de 1 pulgada (1 taza)
-
1
taza de zanahorias baby, listas para comerse (de bolsa, peladas y lavadas)
-
Spray para cocinar
-
2
cucharaditas de sazonador italiano (Italian seasoning)
-
1/2
cucharadita de sal gruesa
Instrucciones
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-
1
Precalienta el horno a 425°F. Aplica spray para cocinar a un molde de 15 X 10 X 1 pulgadas. Acomoda las verduras en una sola capa, en el molde. Rocía con spray para cocinar (2 o 3 segundos). Espolvorea con el sazonador italiano y la sal.
-
2
Hornea, sin tapar, de 45 a 55 minutos y revuelve una vez, hasta que las verduras estén blandas.
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Consejos de expertos
-
Al asar resaltas la dulzura natural de las verduras. Como la mayoría de la humedad se evapora con la temperatura alta, el azúcar se concentra y el sabor es más dulce.
-
Asar es una fabulosa forma de cocinar con poca grasa, puesto que no se añade grasa. Otras formas de cocinar con poca grasa son: asar a la parrilla, hervir, estofar y hervir a fuego lento.
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Información Nutricional
Información Nutricional
Porción:
1 Porción
- Calorías
- 70
- Calorías derivadas de la grasa
- 5
- Grasa total
- 1/2g
- 1%
- Grasa saturada
- 0g
- 0%
- Grasas trans
- 0g
- Colesterol
- 0mg
- 0%
- Sodio
- 260mg
- 11%
- Potasio
- 340mg
- 10%
- Carbohidratos totales
- 14g
- 5%
- Fibra dietética
- 4g
- 15%
- Azúcares
- 7g
- Proteína
- 1g
- Vitamina A
- 70%
- 70%
- Vitamina C
- 20%
- 20%
- Calcio
- 4%
- 4%
- Hierro
- 4%
- 4%
Intercambios:
1/2 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; 0 Grasa;
Selección de carbohidratos
1
*Valores diarios basados en una dieta de 2,000 calorías.
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