Pollo al Horno y Arroz con Verduras de Otoño
- Prep 15 min
- Total 45 min
- Ingredientes 7
- Porciones 4
por
Qué Rica Vida Cocina
Actualizada Jan 13, 2010
Ingredientes
- 8 piernas o muslos de pollo (1 1/4 lb), sin piel
- 1 paquete (6 oz) de mezcla de arroz salvaje de grano largo y sabor original
- 2 tazas de cubos de 1 1/2 pulgadas de calabacera (butternut squash), pelad
- 1 calabacita mediana, cortada por la mitad a lo largo y luego a lo ancho en rebanadas de 3/4 de pulgada
- 1 pimiento rojo mediano, cortado en trozos de 1 pulgada (1 taza)
- 2 tazas de agua
- 1/2 taza de queso con ajo y hierbas para espolvorear
Instrucciones
-
1Precalienta el horno a 425°F. Aplica spray para cocinar a una sartén de 10 pulgadas; calienta a fuego medio-alto. Cocina el pollo en la sartén aproximadamente 5 minutos; voltéalo una vez, hasta que se dore. Retira el pollo de la sartén.
-
2En una cacerola de 13x9 pulgadas, sin engrasar, mezcla el arroz, el contenido del paquete sazonador, la calabacera, la calabacita y el pimiento.
-
3Añade agua a la cacerola, calienta hasta que hierva. Vierte el agua hirviendo sobre la mezcla de arroz; revuelve para mezclar. Añade el queso. Coloca el pollo sobre la mezcla de arroz. Tapa la cacerola con papel de aluminio.
-
4Hornee aproximadamente 30 minutos o hasta que el líquido se absorba y el jugo del pollo ya no esté rosado al cortar el centro de las piezas más gruesas.
Consejos de expertos
-
consejo 1
Consejo para ahorrar minutos en la preparación: corta las verduras la noche o la mañana anterior al día que planees servir este guiso. Tapa y guarda en el refrigerador.
Información Nutricional
260 Calorías, 11g Grasa total, 21g Proteína, 21g Carbohidratos totales, 5g Azúcares
Información Nutricional
Porción:
- Calorías
- 260
- Calorías derivadas de la grasa
- 100
- Grasa total
- 11g
- 16%
- Grasa saturada
- 6g
- 29%
- Grasas trans
- 0g
- Colesterol
- 90mg
- 29%
- Sodio
- 290mg
- 12%
- Potasio
- 540mg
- 15%
- Carbohidratos totales
- 21g
- 7%
- Fibra dietética
- 2g
- 9%
- Azúcares
- 5g
- Proteína
- 21g
% Valor Diario*:
- Vitamina A
- 150%
- 150%
- Vitamina C
- 60%
- 60%
- Calcio
- 8%
- 8%
- Hierro
- 15%
- 15%
Intercambios:
1 Almidón; 0 Fruta; 0 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 1 Vegetal; 0 Carne extra magra; 2 Carne magra; 0 Carne alta en grasa; 1 Grasa;Selección de carbohidratos
1 1/2
© 2024 ®/TM General Mills Reservados todos los derechos
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