Cazuela de arroz y verduras con queso

Cazuela de arroz y verduras con queso

enero 1, 2025 Recetas

Esta cazuela de arroz y verduras con queso es un plato delicioso y reconfortante lleno de nutrientes.

Con sustanciosos ingredientes como col rizada, hongos, cebollas y arroz integral, esta cazuela aporta una buena dosis de fibra, vitaminas y minerales. La col rizada y los hongos aportan antioxidantes y favorecen la salud inmunológica, mientras que el arroz integral aporta la bondad de los granos enteros para proporcionar energía constante. Cubierta con queso derretido, esta receta seguramente será un éxito entre niños y adultos por igual, lo que la convierte en una opción perfecta para una comida equilibrada y llena de verduras.
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Tiempo de preparación:
30 minutos

Tiempo de cocción:
60 minutos

Porciones:
6

Ingredientes:

  • 2 tazas de caldo de pollo bajo en sodio
  • 1 taza de arroz integral, crudo, de grano largo, normal, seco
  • 1 cucharada de margarina
  • ¾ de taza de cebollas frescas, cortadas en cubitos
  • 3 tazas de hongos frescos, cortados en rebanadas
  • 1 cucharadita de ajo picado
  • ¼ de cucharadita de sal
  • ¼ de cucharadita de pimienta negra molida
  • ¼ de cucharadita de cebolla en polvo
  • 1 cucharada y 1 cucharadita de harina integral
  • ¾ de taza de leche baja en grasa (1 %)
  • 1 cuarto de galón o 4 oz de col rizada fresca, finamente picada
  • 1 taza de queso cheddar bajo en grasa rallado
  • ¾ de taza de queso mozzarella bajo en grasa, bajo en humedad, semidescremado, rallado
Broccol & Rice Casserole
¡Esta receta seguramente será un éxito entre niños y adultos por igual!

Instrucciones:

  • Precalienta el horno a 350 °F (si es un horno de convección: 325 °F).
  • Vierte el caldo de pollo en una cacerola mediana y déjalo hervir.
  • Coloca el arroz integral en un molde para hornear pequeño (8” x 8” x 2”).
  • Vierte el caldo hirviendo sobre el arroz integral. Revuelve. Cubre bien el molde para hornear.
  • Hornea la preparación durante 40 minutos.
  • Retira el arroz cocido del horno. Resérvalo.
  • Prepara la salsa de hongos: en una cacerola antiadherente mediana, agrega margarina, cebolla, hongos, ajo picado, sal, pimienta y cebolla en polvo. Revuelve constantemente a fuego medio-alto hasta que los hongos estén tiernos, aproximadamente 3 minutos.
  • Espolvorea harina sobre la mezcla de hongos. Revuelve bien. Después de un minuto, reduce a fuego medio-bajo.
  • Añade la leche, revolviendo constantemente hasta obtener una mezcla homogénea. La salsa adquirirá una textura cremosa y espesa. Retira la preparación del fuego y resérvala.
  • En un cuenco pequeño, combina el queso y resérvalo.
  • Rocía ligeramente un molde para hornear (9” x 9”) con aceite en aerosol y luego coloca las capas de la cazuela de manera uniforme como se indica a continuación:
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• Primera capa (inferior): arroz cocido

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• Segunda capa: salsa de hongos

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• Tercera capa: col rizada

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• Cuarta capa (superior): espolvorea la mezcla de queso.

  • Cubre bien el molde para hornear.
  • Hornea nuevamente durante 15-20 minutos (horno de convección: 325 °F durante 5-10 minutos).
  • Retira la preparación del horno y deja que se enfríe unos minutos antes de dividirla en 6 porciones.
  • Sirve, congela o refrigera las sobras antes de que pasen 2 horas.

Nutrientes por porción:

Calorías 251
Proteína 16 g
Carbohidratos 37 g
Fibra alimentaria 4 g
Azúcares totales 3 g

Grasas totales 7 g
Grasas saturadas 3 g
Colesterol 8 mg
Sodio 401 mg
Vitamina A 196 mcg RAE

Vitamina C 10 mg
Vitamina D 27 IU
Calcio 266 mg
Hierro 3 mg
Potasio 351 mg

REFERENCIAS:

Adaptado de “Rice Vegetable Casserole” CACFP Home Childcare 6-Serving Recipe Project.
https://theicn.org/cnrb/recipes-for-centers/recipes-for-centers-main-dishes/rice-vegetable-casserole-usda-recipe-for-child-care-centers/

Side Lying Hold

Side-Lying Hold

  1. For the right breast, lie on your right side with your baby facing you.
  2. Pull your baby close. Your baby’s mouth should be level with your nipple.
  3. In this position, you can cradle your baby’s back with your left arm and support yourself with your right arm and/or pillows.
  4. Keep loose clothing and bedding away from your baby.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You want to rest while baby feeds
  • You are breastfeeding in the middle of the night
  • You and your baby are comfortable in this position
Cross Cradle Hold

Cross-Cradle Hold

  1. For the right breast, use your left arm to hold your baby’s head at your right breast and baby’s body toward your left side. A pillow across your lap can help support your left arm.
  2. Gently place your left hand behind your baby’s ears and neck, with your thumb and index finger behind each ear and your palm between baby’s shoulder blades. Turn your baby’s body toward yours so your tummies are touching.
  3. Hold your breast as if you are squeezing a sandwich. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  4. As your baby’s mouth opens, push gently with your left palm on baby’s head to help them latch on. Make sure you keep your fingers out of the way.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby is premature
  • Your baby has a weak suck
  • Your baby needs help to stay latched
  • Your baby needs extra head support
  • You and your baby are comfortable in this position
Football Hold

Clutch or “Football” Hold

  1. For the right breast, hold your baby level, facing up, at your right side.
  2. Put your baby’s head near your right nipple and support their back and legs under your right arm.
  3. Hold the base of your baby’s head with your right palm. A pillow underneath your right arm can help support your baby’s weight.
  4. To protect your back, avoid leaning down to your baby. Bring baby to you instead.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You have large breasts
  • You have flat or inverted nipples
  • You have a strong milk let-down
  • You are breastfeeding twins
  • Your baby likes to feed in an upright position
  • Your baby has reflux
  • You and your baby are comfortable in this position
Breastfeeding Holds

Cradle Hold

  1. For the right breast, cradle your baby with your right arm. Your baby will be on their left side across your lap, facing you at nipple level.
  2. Your baby’s head will rest on your right forearm with your baby’s back along your inner arm and palm.
  3. Turn your baby’s tummy toward your tummy. Your left hand is free to support your breast, if needed. Pillows can help support your arm and elbow.
  4. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby needs help latching on
  • You and your baby are comfortable in this position
Breastfeeding Holds

Laid-Back Hold

  1. Lean back on a pillow with your baby’s tummy touching yours and their head at breast level. Some moms find that sitting up nearly straight works well. Others prefer to lean back and lie almost flat.
  2. You can place your baby’s cheek near your breast, or you may want to use one hand to hold your breast near your baby. It’s up to you and what you think feels best.
  3. Your baby will naturally find your nipple, latch, and begin to suckle.

This hold is useful when:

  • Your baby is placed on your chest right after birth
  • You have a strong milk let-down
  • You have large breasts
  • You and your baby are comfortable in this position