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Receta pechuga de pollo rellena de requesón

Por Chef Fabiola Santoyo
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Pechuga de pollo rellena de requesón a las finas hierbas

¡Mi banda fitness! Ahora que estoy 100% en el rollo de crear recetas ¡deliciosas! Y que vayan de acuerdo con lo que los nutriólogos deportivos y health coaches recomiendan; estuve dándole vueltas en la cabeza a la importancia de la proteína para ¡todos! No sólo para los que entrenan sino para todo el que quiera mantener tono muscular.

Así que les paso esta receta de pechuga de pollo –magra- con requesón , que es un lácteo –no queso-.

¿Por qué es tan bueno el requesón?

Este lácteo es obtenido a partir del suero de la leche y tiene 4 veces más proteínas que esta.

La ventaja del requesón es que sus proteínas (lactoglobulina y lactoalbúmina) son de mayor valor biológico que las de otros lácteos (caseína), porque el requesón se elabora a partir del suero lácteo; muy rico en seroproteínas (proteínas del suero), que contienen todos los aminoácidos esenciales.

requeson
Además su contenido en grasa es menor que la de los quesos, ya que solo aporta 4g de grasa por cada 100g de producto.

100g de requesón tienen:

  • 98kcal
  • 13.6g de proteína
  • 4g de grasa
  • 1.8g de carbohidratos
  • 60g de calcio

¡Ahora sí va la receta!

Ingredientes, para 4 personas (o 4 comidas fuertes):

  • 4 pechugas grandes y no tan delgadas
  • Aceite vegetal, de canola
  • 350g de requesón
  • Perejil
  • 1 taza de vino blanco
  • 1 manojo de hierbas de olor
  • 3 dientes de ajo
  • ¼ de cebolla mediana
  • sal y pimienta

Procedimiento:

1. Lavar y desinfectar
2. Enjuagar pechugas de pollo, cuidando de no romperlas
3. Salpimentar pechugas
4. Cortar finamente el perejil, mezclarlo con el requesón, salpimentar. Mezclar bien los ingredientes
5. Rellenar las pechugas con el requesón; y dejarlas mientras en una charola o refractario.
6. Licuar: cebolla, ajo, vino blanco, 5 hojas de laurel, 3 ramitas de tomillo, 2 ramitas de mejorana, sal y pimienta. Colar, y guardar en contenedor.
7. Calentar una budinera, verter aceite, colocar los rollos de pechuga, cuidando que queden dorados por todos los lados, verter el caldillo de vino blanco, tapar y cocinar a fuego lento por 25 minutos
8. Servir

Receta pechuga_2

NOTA: Se puede acompañar de puré de papa y vegetales a la mantequilla

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