Tarta de arroz verde
Seguimos los miércoles con recetas ricas y de pocas calorías. Ahora tenemos una explosión de sabor ecológico, todo en verde. Te va a encantar porque se aleja un poco de los típicos menús light porque cortarás un trozo de tarta recién salido del horno… crujiente y humeante, pero con la combinación correcta de ingredientes.
¿Una alternativa? Puedes cambiar el color de esta tarta y así variar, por ejemplo: rojo, con pimentón, paprika y tomate; amarillo, con curry, zapallo –que asado es exquisito- y… pimentón!! Incluso agregar pechuga de pollo o pavo desmenuzada, para un poco más de contundencia.
Ingredientes (4 personas)
- 2 tazas de arroz Tucapel Gran Selección Grado 2
- 4 huevos
- Aceite de oliva o bien 2 cdas. de margarina light
- 2 cdas. de leche
- 1 atado de puntas de espárragos
- ½ pimentón verde
- ½ brócoli
- 1 atado de espinaca o acelga
- Hojitas de albahaca
- 1 cebolla
- 1 diente de ajo (pero puedes ponerle más…)
- Pimienta; sal
1.- Pon a cocer el arroz en agua con sal durante 20 minutos, escúrrelo si es necesario y resérvalo.
2.- Fríe la cebolla sin aceite –puede parecer raro, pero ten paciencia, resulta, nada más tienes que usar fuego alto primero y luego mediano y no despegarle el ojo, junto con la sal. Vas agregando de a poco las verduras en este orden: espárragos, brócoli, pimentón y espinaca, hasta que todo esté crocante.
3.- Con las hojitas de albahaca, un poco de aceite y ajo haz un pesto falso para teñir todo y darle sabor ¿Cómo? moliendo todo en un mortero, y si es necesario, pon un poco de sal para ayudar. Un pesto real habría contenido piñones o nueces, que aunque es un aporte calórico extra, contienen grasas buenas, por lo que puedes darte el gusto con un poco de estos frutos secos, si quieres…
Ahora estamos listos para armar la tarta:
1.- En un bowl mezcla los huevos, la leche, sal y pimienta y bate todo para dar un poco de volumen.
2.- Luego añade el arroz, la mezcla de verduras (escurre un poco el líquido que haya soltado), y el pesto falso. Pon todo en un molde –levemente aceitado con lo que queda de oliva– a gratinar por 20 minutos.
3.- Después apagas el fuego y dejas reposar dentro del horno 5 minutos y otros 5 fuera.
Verde, rico y light para encantar a la familia.
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