Pechugas de pollo al horno

Pechugas de pollo al horno

Cuando hablamos de comidas light y dietas siempre pensamos en vegetales y pollo, por suerte para nosotros el pollo ha resultado ser la carne maravillosa que va bien con todo y se puede preparar de las mil y un maneras diferentes, y la parte más valiosa en el pollo podemos decir que es la pechuga, que aunque es una carne bastante seca es muy valorada por su bajo nivel de grasa y calorías, tienen por ración de 100 gramos y 23 gramos de proteínas, hoy te traemos una forma diferente de preparar esas ricas pechugas de pollo al horno para que puedas seguir cumpliendo tu dieta sin excusas y sin remordimientos.

ingredientes

  •  500 g de pechugas de pollo deshuesadas
  • 4 ramitas de romero seco
  •  Una cucharadita y media de orégano seco
  •  8 dientes de ajo machacados
  •  80 ml de vino blanco
  •  Una cucharadita de ralladura de limón
  •  Dos limones cortados en cuartos
  •  2 cucharadas de zumo de limón
  •  60 ml de aceite de oliva virgen extra
  •  Sal y pimienta

Preparación

  1. Deshuesar las pechugas si tiene hueso, y quitarles si tiene grasa. Sazonar con sal y pimienta y cortarla en trozos gruesos. En una bolsa tipo Zip, como las de congelar añadimos los dientes de ajos machacados, el  romero seco, un poco de orégano y la ralladura de limón.
  2.  Introducir las pechugas dentro de la bolsa y añadir también el vino blanco y aceite de oliva unas tres cucharadas. Frotar para que se impregnen de estos ingredientes. Las dejamos reposar 15 minutos en la nevera. Mientras precalentamos el horno a 200 grados.
  3.  Preparamos una fuente de horno, añadimos las pechugas tal cual salen de la bolsa en la fuente, el resto de ingredientes que tenemos en la bolsa los vertemos sobre las pechugas.
    Cortamos los limones en cuartos y los introducimos entre las pechugas. Añadimos también un poco más de orégano, y ramitas de romero.
  4.  Hornear durante 30 minutos a 180 grados. A mitad de cocción sobre los 15 minutos le damos la vuelta a las pechugas, si se han quedado sin líquido, añadimos una cucharadita de zumo de limón y otra de aceite de oliva.
    Es una carne con poca grasa ideal para consumir por personas que siguen dietas hipocalóricas. Para contrarrestar la sequedad de las pechugas al prepararlas al horno procuraremos marinarlas con algo de aceite o añadir caldo o algún elemento líquido durante la preparación. Las pechugas de pollo aportan vitamina A, un poco de vitamina B12 y vitamina B6, magnesio y calcio.

Nos vemos en otra deliciosa receta!

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