5 recetas de pollo keto
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1 5 recetas de pollo keto por Claudia J. Caldwell CLAUDIA J. CALDWELL 1
2 Tabla de contenido 5 Recetas de pollo Keto Horneado de pollo y ajo en una olla Estofado de pollo picante con queso Ensalada de pollo grueso y aderezo de ajo Surtido de pollo y verduras Olla de pollo mediterránea sabrosa CLAUDIA J. CALDWELL 2
3 Pollo al Ajo y Limón al Horno Muslos de pollo de 32 oz. ½ taza de perejil (fresco y finamente picado). 7 dientes de ajo (en rodajas finas). 1 limón (jugo) 2 oz de mantequilla 2 cucharadas de aceite de oliva. 1 cucharadita de pimienta negra Precaliente el horno a 225 grados. Engrase una bandeja para hornear y empacar con muslos de pollo. Agregue pimienta negra y rocíe sobre jugo de limón y aceite de oliva. Espolvorea ajo y perejil alrededor de la bandeja. Hornee durante minutos hasta que esté bien cocido y dorado. Porciones totales - 4 por Grasas: 42 g Carbohidratos: 3 g de proteína: 42 g de calorías: 544 CLAUDIA J. CALDWELL 3
4 Estofado de pollo con queso picante 32 oz de muslos de pollo (sin piel, deshuesados y picados). 16 onzas de coliflor (floretes). 1 puerro (finamente rebanado). ¾ taza de crema agria. ½ taza de queso crema. ½ limón (jugo). 7 oz de queso cheddar (rallado). 4 oz de tomates cherry (cortados a la mitad). 1 ½ oz de mantequilla. 3 cucharadas de pesto verde. ½ cucharadita de pimienta negra. ½ cucharadita de hojuelas de chile. Precaliente el horno a 200 grados. En un tazón, mezcle la crema agria y el queso crema con jugo de limón, pimienta y pesto. En una sartén grande, caliente la mantequilla y agregue el pollo; freír hasta que estén bien cocidos y dorados. Coloque el pollo en un plato grande a prueba de horno y vierta sobre la mezcla de crema. Cubra el pollo con puerros, tomates y coliflor. Hornee por 20 minutos y luego espolvoree con queso; hornee por 15 minutos adicionales hasta que el queso se derrita y se dore. Porciones totales - 6 por Grasas: 64 g Carbohidratos: 7 g de proteínas: 39 g de calorías: 743 CLAUDIA J. CALDWELL 4 4
5 Ensalada de pollo grueso y aderezo de ajo 16 oz de muslos de pollo (sin hueso). 12 oz de lechuga iceberg (picada). 8 onzas de tocino (picado). 4 oz de tomates cherry (en rodajas finas). 1 oz de mantequilla ¾ taza de mayonesa. ½ cucharada de ajo en polvo. ½ cucharadita de pimienta negra. En una sartén grande, fría el tocino en mantequilla hasta que esté crujiente. Retire el tocino de la sartén, dejando grasa de tocino en la sartén. Sazone el pollo con pimienta negra y fríalo hasta que esté dorado y bien cocido. En un tazón pequeño, mezcle la mayonesa y el ajo en polvo hasta que estén bien combinados. En un tazón grande, mezcle la lechuga, los tomates y el tocino. Coloque el pollo encima y rocíe sobre el aderezo de ajo. Porciones totales - 4 por Grasa: 79g Carbohidratos: 4 g de proteína: 30 g de calorías: 839 CLAUDIA J. CALDWELL 5 5
6 Surtido de pollo y verduras 2 pechugas de pollo (sin piel y en cubos). 1 taza de pimientos variados (picados). 1 taza de brócoli (floretes). ½ taza de tomates cherry (cortados por la mitad). ½ cebolla roja (picada). 2 cucharadas de aceite de oliva. ½ cucharadita de pimienta negra. ½ cucharadita de condimento italiano. ½ cucharadita de pimentón. Precaliente el horno a 250 grados. En una sartén, parte el pollo hasta que esté ligeramente dorado. En un plato grande a prueba de horno, coloque parte del pollo cocido y todas las verduras. Rocíe con aceite de oliva y espolvoree sobre pimienta negra, pimentón y condimento italiano; revuelva hasta que todas las verduras y el pollo estén cubiertos. Hornee durante minutos hasta que el pollo esté bien cocido y las verduras estén ligeramente carbonizadas. Porciones totales - 2 por Grasa: 17g Carbohidratos: 6 g de proteínas: 19 g de calorías: 239 CLAUDIA J. CALDWELL 6 6
7 Olla de pollo mediterránea sabrosa 4 pechugas de pollo (sin hueso y sin piel). 2 dientes de ajo (triturados). ½ cebolla roja (picada). 1 taza de caldo de pollo. ½ taza de crema espesa. 2 cucharadas de cilantro (finamente picado). 2 cucharadas de jugo de lima (fresco). 1 cucharada de aceite de oliva. ½ cucharadita de hojuelas de chile. Caliente el aceite en una sartén grande y cocine el pollo 8-10 minutos hasta que esté bien cocido. Retire el pollo de la sartén y cubra para mantener el calor. En la misma sartén, cocine las cebollas y el ajo durante 1 minuto. Vierta el caldo de pollo, el jugo de lima, las hojuelas de chile y el cilantro. Llevar a ebullición suavemente durante 8-10 minutos. Durante los últimos 2 minutos, agregue la crema. Apague el fuego y regrese el pollo a la sartén durante 2-3 minutos. Porciones totales - 4 por Grasa: 16 g Carbohidratos: 3 g de proteína: 16 g de calorías: 184 CLAUDIA J. CALDWELL 7 7
8 CLAUDIA J. CALDWELL 8
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