2 recetas fáciles con vegetales sin almidón
Es más probable que quienes comen en casa con más frecuencia ingieran menos carbohidratos, azúcares y calorías que quienes comen fuera. Sin embargo, eso no resuelve el problema de qué preparar de comer.
Pruebe alguno de estos acompañamientos bajos en carbohidratos en su menú. Sírvalos con la proteína favorita de su familia, como pollo o pescado a la parrilla. Agregue una pequeña porción de granos integrales, como arroz integral o quinoa. ¡Listo! Ya tiene una deliciosa comida balanceada.
Crujientes de coliflor
Rinde 4 porciones | Preparación: 8 minutos | Cocción: 1 hora
Ingredientes:
- 1 cabeza de coliflor
- ¼ taza de aceite de oliva
- ½ cucharadita de ajo en polvo
- ½ cucharadita de hojuelas de pimiento rojo
Instrucciones:
- Precaliente el horno a 425°F. Corte la coliflor en trozos del tamaño de una pelota de ping-pong. Bañe con aceite de oliva y esparza en una bandeja para hornear. Hornee durante aproximadamente una hora, revolviendo cada 15 minutos. Retire cuando los trozos de coliflor se hayan dorado.
Nutrición
Tamaño de la porción: ½ taza
Calorías: 157 | grasas totales:14 g | grasas saturadas: 2 g | sodio: 43 mg | colesterol: 0 mg | carbohidratos totales: 8 g | fibra: 4 g | azúcares: 3 g | proteína: 3 g | potasio: 439 mg
Puré de brócoli y ajo
Rinde 4 porciones | Preparación: 5 minutos | Cocción: 10 minutos
Ingredientes:
- 25 oz de brócoli congelado
- 2 cucharadas de aceite de oliva extra virgen
- 2 dientes de ajo
- ¼ de taza de caldo de vegetales bajo en sodio
Instrucciones:
- Cocine el brócoli a vapor de acuerdo con las instrucciones del paquete. Mientras tanto, ponga aceite en una cacerola pequeña y caliente a fuego medio. Saltee el ajo hasta que suelte su aroma, alrededor de 30 segundos. Escurra el exceso de agua del brócoli y colóquelo en un procesador de alimentos. Agregue el ajo, el aceite de oliva y el caldo de verduras. Mezcle en el procesador hasta que quede suave.
Nutrición
Tamaño de la porción: ½ taza
Calorías: 117 | grasas totales: 7 g | grasas saturadas: 1 g | sodio: 37 mg | colesterol: 0 mg | carbohidratos totales:9 g | fibra: 5 g | azúcares:3 g | proteína: 5 g | potasio: 423 mg
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