Recetario nutritivo para niñas y niños de 6 a 23 meses by CENAN Issuu from issuu.com
Introduction
Are you looking for a healthy recipe to add to your meal plan? Look no further than a receta nutritiva! This dish is packed full of nutritious ingredients that will leave you feeling satisfied and energized. In this article, we will explore the ingredients, instructions, and nutrition of this delicious dish.
Ingredients
To make a receta nutritiva, you will need the following ingredients: - 1 cup quinoa - 1 can black beans, drained and rinsed - 1 red bell pepper, diced - 1 yellow bell pepper, diced - 1 avocado, diced - 1/4 cup chopped fresh cilantro - 1/4 cup lime juice - 1/4 cup olive oil - Salt and pepper to taste
Quinoa
Quinoa is a nutrient-dense grain that is a great source of protein, fiber, and several important vitamins and minerals. It is also gluten-free, making it a great option for those with celiac disease or gluten intolerance.
Black Beans
Black beans are a great source of plant-based protein and fiber, which can help lower cholesterol and promote healthy digestion. They are also rich in several vitamins and minerals, including iron and folate.
Bell Peppers
Bell peppers are a low-calorie vegetable that is high in several antioxidants, including vitamin C and beta-carotene. They are also a good source of fiber, which can help regulate blood sugar levels and promote healthy digestion.
Avocado
Avocado is a nutrient-dense fruit that is high in healthy fats, fiber, and several important vitamins and minerals. It is also a good source of potassium, which can help regulate blood pressure.
Cilantro
Cilantro is a flavorful herb that is rich in several important vitamins and minerals, including vitamin A and vitamin K. It is also a good source of antioxidants, which can help protect against cellular damage and reduce inflammation.
Instructions
To make a receta nutritiva, follow these instructions: 1. Rinse the quinoa under cold water and place it in a pot with 2 cups of water. Bring to a boil, then reduce the heat and simmer for 15-20 minutes, or until the quinoa is cooked and the water is absorbed. 2. In a large bowl, combine the cooked quinoa, black beans, red and yellow bell peppers, avocado, and cilantro. 3. In a small bowl, whisk together the lime juice, olive oil, salt, and pepper. Pour the dressing over the quinoa mixture and toss to combine. 4. Serve immediately, garnished with additional cilantro and lime wedges if desired.
Nutrition
A receta nutritiva is a well-balanced dish that is rich in several important nutrients. Here is the approximate nutrition information for one serving (1/4 of the recipe): - Calories: 400 - Protein: 11g - Carbohydrates: 44g - Fat: 21g - Fiber: 12g - Sugar: 2g - Sodium: 220mg This dish is a great option for those looking to add more plant-based protein, fiber, and healthy fats to their diet. It is also gluten-free and can be easily modified to suit individual tastes and preferences. Try adding different vegetables or herbs to make it your own!
Conclusion
A receta nutritiva is a delicious and nutritious dish that is easy to make and perfect for any meal. By combining nutrient-dense ingredients like quinoa, black beans, and avocado, you can create a well-balanced meal that is satisfying and energizing. Give it a try and see for yourself how delicious and nutritious it can be!
