Recetas de ensaladas para que las incluya en su dieta

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En este artículo traeremos varias recetas de ensaladas. Como verá, hay muchas otras opciones además de la tradicional lechuga con tomate y pepino. Las siguientes ensaladas son originales, saludables y completas.

También son una forma diferente de comer los alimentos que normalmente comemos cocinados. Continúe leyendo y ampliando sus opciones de recetas de ensaladas para su dieta.

Recetas de ensaladas

Ensalada de calabacín caliente

¿Quién dijo que una ensalada debe ser una comida fría? La receta que proponemos a continuación es una ensalada de calabacín caliente.

Combina los típicos ingredientes fríos de una ensalada con el calabacín a la plancha . Si aún no ha probado ninguna ensalada caliente, le recomendamos que la pruebe hoy mismo. Seguramente te encantará y lo volverás a hacer.

Ingredientes (para dos personas):

  • 1 calabacín
  • Lechuga
  • 1 tomate
  • 2 zanahorias
  • Medio limón
  • Sal
  • Orégano
  • Aceite de oliva

Cómo hacerlo:

  1. Lave y corte el calabacín en rodajas finas. Poner un poco de orégano y sal encima de las rebanadas.
  2. Poner un plato o una sartén para calentar y poner un chorrito de aceite de oliva.  Cuando esté caliente poner las rodajas de calabacín.
  3. Mientras el calabacín está asando, lave la lechuga y colóquela como base para la ensalada. Lavar y cortar los tomates y las zanahorias y añadirlos también. Las zanahorias pueden ser crudas o cocidas según su gusto.
  4. Una vez que las rodajas de calabacín estén cocidas, colóquelas en la ensalada.
  5. Por último, sazone la ensalada. Una manera saludable de hacerlo es agregar un poco de sal y medio jugo de limón.
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Ensalada de lentejas

La lenteja es un alimento con muchas propiedades. Tiene vitaminas y hierro, entre otros nutrientes. Su consumo es típico de las temporadas frías porque se suele colocar en platos calientes.

A continuación, le traeremos una receta de ensalada de lentejas. De esta manera, usted se beneficiará de este gran alimento todos los meses del año.

Esta receta es perfecta como plato único. Además, puede conservarse perfectamente en la nevera y también puede llevarse como lonchera al trabajo.

Ingredientes (para dos personas):

  • 300 gramos de lentejas
  • 1 lata de maíz dulce
  • 1 docena de tomates cherry
  • 1 lata de atún
  • Brotes de soja
  • Aceite de oliva
  • Sal
  • Vinagre

Cómo hacerlo:

  1. Empieza drenando las lentejas. Para este tipo de ensalada, la lenteja ya debe estar cocida. Por lo general se vende en latas, ya preparadas. Son muy suaves y ahorran mucho tiempo de cocción. Añadir las lentejas en un bol.
  2. Vacíe la lata de maíz dulce con cuidado para que no se derrame el líquido.
  3. Picar el atún y añadirlo a la ensalada . Si viene con aceite de oliva, puede reservarlo y utilizarlo para sazonar la ensalada.
  4. Lavar los tomates cherry y cortarlos por la mitad. Luego agregue también los brotes.
  5. Ahora sólo tienes que sazonar la ensalada. Para ello, puede utilizar parte del aceite de la lata de atún como hemos comentado anteriormente o utilizar aceite de oliva, vinagre y sal.

Ensalada de higos y jamón

Esta ensalada es un verdadero manjar. Combina la dulzura de los higos con la salinidad del jamón de montaña. Una mezcla que le encantará y que también puede preparar en forma de pinchos. Esta ensalada sólo está indicada para el consumo ocasional, ya que estos ingredientes junto con el queso contienen muchas calorías.

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Ingredientes (para dos personas):

  • 2 higos
  • 4 lonchas de jamón de montaña en lonchas finas
  • 50 gramos de queso
  • Lechuga
  • Vinagre de frambuesa

Cómo hacerlo:

  1. Esta ensalada merece una presentación especial. Por lo tanto, debe tener especial cuidado al colocar los ingredientes.
  2. Comience lavando la lechuga y cortándola. Colóquelo en un círculo en los bordes de un contenedor, como si lo estuviera envolviendo.
  3. A continuación lavar los higos, pelarlos y cortarlos en trozos. Colóquelas al lado de la lechuga.
  4. Enrollar las lonchas de jamón de montaña para que tengan forma de flor y colocarlas en el centro del recipiente.
  5. Cortar el queso en cubos. También puede elegir un poco de queso fresco u otra opción menos calórica.
  6. Por último, sazone la ensalada con un poco de vinagre de frambuesa.

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