3 ENSALADAS CON AGUACATE QUE PUEDES INCLUIR EN TÚ DIETA

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Es más sano untarle aguacate que mayonesa a un pan. El aguacate es grasoso, pero mucha de su grasa es tipo “buena” y tiene mucha proteína, además de ácidos grasos omega. Claro, no te olvides que el aguacate tiene un contenido calorico considerable.

Ensalada de aguacate con crujiente de Jamón

Hoy les presentamos una ensalada fresca para estos calurosos días. Tiene gran aporte nutritivo y especial para cuidarnos tus resultados. Al tener el aguacate también te va a aportar muchos minerales y también ayuda al buen funcionamiento del sistema nervioso.

¡Así que a cuidarse bien por dentro y por fuera!

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Ingredientes:

5 cucharadas de aceite de oliva y un poco más para aliñar

85 gr de jamón serrano en lonchas, cortado en trozos

2 tomates cortados a cuartos, despepitados y cortados a finas tiras

1 puñado pequeño de albahaca cortada un poco gruesa

El zumo de 1 limón

100-120 gr de ensalada variada (por ejemplo, espinacas, berros y rúcula)

1 aguacate grande y maduro, pelado y cortado

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Preparación:

1. Pon al fuego un sartén antiadherente con una cuchara de aceite, espolvorea los trozos de jamón serrano con un poco de pimienta y saltealos un minuto por cada lado, hasta que queden crujientes preservalos calientes.

2. Seca el aceite que quede en la sartén con un papel de cocina y volver a ponerla a fuego suave. Calienta el resto del aceite y echa el tomate con la albahaca y el zumo de limón. Condimenta con un poquito de pimienta y dejalo calentar a fuego lento durante unos 30 segundos.

3. Reparte las hojas de ensalada en cuatro platos y pon encima las tiras de aguacate y los crujientes de jamón. Condimenta con la salsa de tomate caliente y un chorrito de aceite, si deseas, y sirve rápidamente.

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TAMBIÉN TE PUEDE INTERESAR ENSALADAS CON POLLO FÁCILES DE PREPARAR.

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4. Escurre el atún y echalo junto con todas las verduras, el maíz, el queso y las aceitunas.

5. Cuando esté cocido el arroz, escúrrelo y pasalo bajo el grifo con abundante agua. Vuelve a escurrir bien y echale un chorrito de aceite de oliva. Mezcla bien, así evitaras que se pegue y después añádelo a la fuente con los demás ingredientes de la ensalada.

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Ensalada Griega de Pollo y Aguacate

Una ensalada realmente saludable y llena de nutrientes. Perfecto para alimentar a toda la familia y sin demasiados problemas a la hora de hacer de comer.

¡Manos a la obra!

Ingredientes para 4 personas:

1 ½ Kg de pollo asado, a temperatura ambiente

2 aguacates maduros

3 cucharadas de zumo de limón y un poco más para rociar los aguacates

200 Grs de queso feta

½ cucharadita de orégano desecado y una de menta unas cuantas ramitas de perejil

5 cucharadas de aceite de oliva virgen extra

2 lechugas romanas, cortadas a trozos

4 tomates, cortados a cuñas

3 cebolletas, finamente picadas

2 cucharadas de aceitunas negras

Preparación:

1. Retira la carne del pollo y desmenuzala gruesa. Pela los aguacates, abrerlos por la mitad, saca el hueso y cortar las mitades a cuñas, de arriba abajo. Rocialos con un poco de zumo de limón. Corta el queso feta a dados y condimentalo con el orégano y la menta. Arranca las hojitas de perejil y reserva aparte.

2. Bate las 3 cucharadas de zumo de limón con el aceite de oliva y condimentar. En un cuenco grande, mezclar el pollo, la lechuga, los tomates y las cebolletas y con cuidado, añadir los aguacates y tres cuartas partes del aliño.

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3. Sazonar al gusto y esparcir por encima del queso feta, las aceitunas y el perejil y aderezar con el resto del aliño y unas gotitas más de zumo de limón.

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TAMBIÉN TE PUEDE INTERESAR 3 ENSALADAS PARA TENER MÁS ENERGÍA DURANTE EL DÍA

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Ceviche de merluza con aguacate

Este ceviche de merluza con aguacate es una forma estupenda de comer pescado en casa, sobre todo te ayudara si tu plan es comer saludable

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Ingredientes para 4 personas:

600 G de merluza u otro pescado blanco

Zumo de limón y limas (cantidad necesaria para cubrir el pescado)

1 cebolla morada

2 ajies o guindillas

Pimienta blanca molida

1 aguacate

12 tomates cherry

1 pepino

Cilantro y cebollino frescos

Unas gotas de tabasco (opcional)

Aceite de oliva virgen extra

Sal

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Preparación:

1. Exprime el zumo de los limones, puedes poner mitad de zumo de limón y mitad de zumo de lima. Corta el pescado con un cuchillo bien afilado en daditos de 1 cm. Aproximadamente, ponlo en un cuenco y bañalo con el zumo de limón, el pescado debe quedar cubierto. Añadir la cebolla pelada y picada en pequeños daditos, salpimentar y mezcla bien.

2. Añadir los ajies picado, previamente despepitados. Cubre el cuenco con film transparente y reserva en el frigorífico entre una y tres horas.

3. Lava los tomates cherry y cortalos en cuartos, pela el aguacate, retira el hueso y cortalo en dados, ponlo junto a los tomates en otro cuenco y riega con tres o cuatro de cucharadas del zumo de limón que esta “cociendo” el pescado o con el zumo de medio limón.

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4. Pica un puñado de cilantro fresco y añádelo al cuenco con el tomate y aguacate, añade un poco de tabasco si lo deseas, sal y aceite de oliva y mezcla bien. Reserva en el frigorífico.

5. Antes de emplatar, lava el pepino y cortalo en finas rodajas, pica también el cebollino. Dispón en el fondo del plato las láminas de pepino, coloca en el centro un aro de emplatar y sirve sobre ella el ceviche de merluza, deja caer sobre todo el plato el cebollino picado y termina con un hilo de aceite de oliva.

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