Family Eating

Jambalaya de vegetales

diciembre 4, 2024 Recetas
Heavy Jambalaya
vegetable
Rinde 6 porciones

Esta jambalaya repleta de vegetales es una comida de preparación rápida, de esas en las que solo echas todos los ingredientes en la cacerola y listo.

Es picante, sabrosa y sumamente reconfortante en un frío día de invierno. Las sobras son excelentes para preparar burritos con tortillas de granos integrales, o para calentarlas y comerlas con un huevo frito encima.

Ingredientes:

  • 2 cdas. de aceite vegetal
  • 1 cebolla mediana picada
  • 1 pimiento verde picado
  • 3 tallos de apio picados
  • 3 dientes de ajo finamente picados
  • ½ chile verde pequeño finamente picado
  • 2 tomates grandes picados
  • 2 hojas de laurel
  • 1 cdita. de pimentón
  • 1 cdita. de ajo en polvo
  • 1 cdita. de pimienta de cayena
  • ½ cdita. de tomillo seco
  • ½ cdita. de orégano seco
  • 1 cdita. de sal
  • 1 cdita. de pimienta fresca molida
  • 1 cdita. de salsa Worcestershire o salsa de soja
  • ¾ de taza de arroz de grano largo
  • 3 tazas de caldo de vegetales o de pollo
Mom and toddler looking

Instrucciones

  • Calienta el aceite en una cacerola grande y alta a fuego medio-alto.
  • Agrega la cebolla, el pimiento y el apio. Cocínalos por 5 minutos hasta que se tornen translúcidos, pero no dejes que se doren.
  • Agrega el resto de los ingredientes, salvo el arroz y el caldo. Deja que todo se cocine por 1 minuto aproximadamente para que los tomates liberen parte del jugo.
  • Agrega el arroz y vierte lentamente el caldo.
  • Baja el fuego a medio y deja que la preparación se cocine entre 20 y 25 minutos, hasta que el arroz absorba todo el líquido.
tips

Para aumentar el contenido de fibra, agrega una lata de habichuelas negras. Escurre y enjuaga las habichuelas, y échalas en la cacerola cuando falten unos 15 minutos de cocción para que se calienten.

Mom-and-toddler

REFERENCIAS:

Adaptado de: http://ongov.net/dss/documents/good-and-cheap.pdf
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