Delicioso y saludable guiso de ejotes
Rinde 4 porciones
Preparación: 10 min Tiempo de cocción: 40 min
Ingredientes
- 6 tazas de agua
- 4 tazas de frijoles verdes, recortados y cortados por la mitad
- 1 cucharada de aceite de oliva
- ¼ de cebolla amarilla picada
- 1 taza de champiñones cremini, en rodajas
- 1 cucharada de harina
- ½ taza de caldo de pollo bajo en sodio
- ¼ cucharadita de pimienta negra
- 1 cucharada de salsa Worcestershire
- 1 cucharada de leche de almendras sin azúcar
- ¼ taza de cebollas fritas
- ¼ taza de queso parmesano rallado bajo en sodio
Preparación
Ponga a hervir 6 tazas de agua en una olla grande. Vierta los ejotes y cocine durante 5 minutos. Una vez cocidos, escúrralos en un colador y reserve.
Precaliente el horno a 375°F.
En un sartén grande, caliente el aceite de oliva a fuego medio-alto. Saltee la cebolla y los champiñones de 5 a 7 minutos o hasta que se ablanden. Espolvoree con harina, revuelva y apague el fuego.
En una cacerola grande, incorpore la mezcla de ejotes, cebolla y champiñones, el caldo de pollo, la sal, la pimienta, la salsa Worcestershire y la leche.
Hornee a 375°F durante 15 minutos. Retire del horno y aliñe con la cebolla frita y el queso parmesano. Hornee 5 minutos más.
Información nutricional
Tamaño de la porción: 1 taza
Cantidad por porción
Calorías: 131 | Grasas totales: 7 g | Grasas saturadas: 2 g | Sodio: 258 mg | Colesterol: 5 mg | Carbohidratos totales: 13 g | Fibra: 4 g | Azúcares: 3 g | Proteína: 6 g | Potasio: 74 mg
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