Receta Saludable Ensalada de Pollo SOMOS from somoscommunitycare.org
Are you craving a light and refreshing meal? Then you must try ensalada de pollo, also known as chicken salad. This dish is a perfect combination of flavors and textures that will leave you feeling satisfied and energized. In this blog, we will share a detailed recipe for ensalada de pollo, along with its nutrition facts.
Ingredients
To make ensalada de pollo, you will need the following ingredients:
2 boneless, skinless chicken breasts
1 head of lettuce
1 tomato
1 avocado
1 red onion
1/2 cup of corn kernels
1/2 cup of black beans
1/4 cup of chopped cilantro
1/4 cup of lime juice
1/4 cup of olive oil
Salt and pepper to taste
Instructions
Now that we have all the ingredients, let's start making ensalada de pollo:
Preheat the oven to 375°F.
Season the chicken breasts with salt and pepper and bake for 25-30 minutes or until fully cooked.
Let the chicken cool down and then shred it into bite-sized pieces.
Wash and chop the lettuce and place it in a large bowl.
Chop the tomato, avocado, and red onion into small pieces and add them to the bowl.
Add the corn kernels and black beans to the bowl.
Add the shredded chicken to the bowl and mix all the ingredients together.
In a small bowl, whisk together the lime juice, olive oil, and chopped cilantro.
Pour the dressing over the salad and toss everything together.
Adjust the seasoning with more salt and pepper if needed.
Serve immediately and enjoy!
Nutrition
Ensalada de pollo is not only delicious but also a healthy meal option. Here are the nutrition facts per serving:
Calories: 460
Protein: 27g
Fat: 23g
Carbohydrates: 38g
Fiber: 14g
Health Benefits
Ensalada de pollo is packed with nutrients that are essential for your body. Here are some of the health benefits of the ingredients:
Chicken: High in protein, low in fat, and a good source of vitamin B6 and niacin.
Lettuce: Low in calories, high in fiber, and a good source of vitamin A and K.
Tomato: High in vitamin C, potassium, and lycopene, a powerful antioxidant.
Avocado: High in heart-healthy monounsaturated fats, fiber, and potassium.
Red onion: Rich in antioxidants and anti-inflammatory compounds.
Corn kernels: High in fiber, vitamins B and C, and antioxidants.
Black beans: High in protein, fiber, iron, and folate.
Cilantro: Rich in antioxidants and may help lower blood sugar levels.
Lime juice: High in vitamin C and may improve immune function and digestion.
Olive oil: Rich in healthy monounsaturated fats and antioxidants.
Variations
Ensalada de pollo is a versatile dish that you can customize to your liking. Here are some variations you can try:
Add some sliced jalapeños for a spicy kick.
Replace the black beans with kidney beans or chickpeas.
Add some chopped bell peppers or cucumber for extra crunch.
Replace the cilantro with parsley or basil.
Use lemon juice instead of lime juice.
Top the salad with some crushed tortilla chips for a crispy texture.
Conclusion
Ensalada de pollo is a refreshing and healthy meal that you can enjoy anytime. With its delicious flavors and textures, it's a perfect option for a light lunch or dinner. Plus, you can customize it to your liking and experiment with different variations. So, next time you want a quick and easy meal, try making ensalada de pollo and enjoy its refreshing delight!