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Receta ensalada energética y antioxidante

Ensalada rusa con uvas verdes

Por Cheff Fabiola García
GSG Huateque 

¡Yo sé! Siempre he luchado contra el peso y eso es lo que más me ha movido para preparar comida sana y que sepa rico. Por eso, esta vez les paso esta receta de ensalada rica en carbohidratos saludables –no refinados ni procesados-, que es ideal para acompañar una “triste” pechuga asada o una lata de atún. ¡Le dará un sabor espectacular a tu platillo! Recuerda que debes servirte el tamaño de tu puño cerrado, y lo mismo a tus hijos, el tamaño de SU puño cerrado.

No te recomiendo comer aparte otro carbohidrato (arroz, pasta, galletas o tostadas).


La receta es para 3 servicios o para 3 personas:


  • 1 papa blanca
  • 4 zanahorias
  • 100g de chícharos (1/2 taza)
  • 6 varas de apio
  • 1 ½ tazas de uvas
  • Mayonesa baja en grasas
  • Mostaza (1 cucharadita cafetera)
  • Sal y pimienta


1. Lavar y desinfectar los ingredientes.

2. Pelar las papas, cortarlas en cubos medianos (1 x 1 cm), reservar en agua fría.

3. Pelar zanahoritas, cortarlas en cubos medianos (1 x 1 cm), reservar.

4. En una olla pequeña, agregar 2 tazas de agua, sal, cocer los chícharos por 20 minutos.

5. Agregar las papas, por unos 15 minutos más.

6. Agregar la zanahoria, cocer por unos 15 minutos. Rectificar cocción, cuando estén cocidos, tirar agua y enjuagar con agua fría hasta que los vegetales estén fríos también.

7. Cortar apio en cubos medianos (1 x 1), reservar en una ensaladera.

8. Cortar uvas en 4, reservar.

9. En una ensaladera, mezclar todos los ingredientes, agregando mayonesa y mostaza al gusto.

10. Mezclar

11. ¡Listo para servirla! Puedes servirla en una cama de kale, lechuga italiana o espinacas.


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