{"id":1514,"date":"2023-02-27T12:29:01","date_gmt":"2023-02-27T11:29:01","guid":{"rendered":"https:\/\/nereacanteranutricionista.es\/?p=1514"},"modified":"2023-03-06T12:26:22","modified_gmt":"2023-03-06T11:26:22","slug":"buscas-una-cena-sana-facil-y-deliciosa-prepara-esta-tortilla-de-berenjena-y-patata","status":"publish","type":"post","link":"https:\/\/nereacanteranutricionista.es\/index.php\/2023\/02\/27\/buscas-una-cena-sana-facil-y-deliciosa-prepara-esta-tortilla-de-berenjena-y-patata\/","title":{"rendered":"\u00bfBuscas una cena sana, f\u00e1cil y deliciosa? Prepara esta tortilla de berenjena y patata"},"content":{"rendered":"\n

<\/p>\n\n\n

Tan rica como la tortilla de patata pero mucho m\u00e1s saludable.<\/strong><\/span><\/h2>\n

Te ense\u00f1o c\u00f3mo preparar esta sencilla receta ideal para esas cenas que te apetece comer algo sano pero rico.<\/strong><\/span><\/h3>\n\n\n

<\/p>\n\n\n

La tortilla de patata es una de las cenas m\u00e1s populares porque, adem\u00e1s de estar deliciosa, requiere de muy pocos ingredientes y es bastante sencilla de preparar. No obstante, la tortilla de patata lleva una elevada cantidad de grasa<\/strong> debido a la fritura de la patata, y nos aporta una raci\u00f3n muy peque\u00f1a de verduras (especialmente si te gusta sin cebolla). <\/h4>\n

Por ello, hoy os voy a ense\u00f1ar una versi\u00f3n mucho m\u00e1s saludable<\/strong> de esta cl\u00e1sica receta espa\u00f1ola, ya que la patata no est\u00e1 frita, y tiene un mayor aporte de verduras y, por tanto, de fibra, minerales y vitaminas. Apunta los ingredientes, porque se va a convertir en una de tus cenas favoritas. <\/h4>\n\n\n

<\/p>\n\n\n\n

\n
\n
\"\"<\/figure><\/div>\n<\/div>\n\n\n\n
\n

Ingredientes para 4 personas:<\/strong><\/p>\n\n\n\n

\n
<\/path><\/svg><\/span>300 g de patata<\/span><\/div>\n\n\n\n
<\/path><\/svg><\/span>1 berenjena grande (unos 300g)<\/span><\/div>\n\n\n\n
<\/path><\/svg><\/span>100 g de cebolla<\/span><\/div>\n\n\n\n
<\/path><\/svg><\/span>5 huevos<\/span><\/div>\n\n\n\n
<\/path><\/svg><\/span>Aceite de oliva virgen extra<\/span><\/div>\n\n\n\n
<\/path><\/svg><\/span>Sal<\/span><\/div>\n<\/div><\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n

<\/p>\n\n\n\n

Preparaci\u00f3n:<\/strong><\/p>\n\n\n\n

\n
    \n
  1. \n

    Tanto la patata como la berenjena las vamos a asar en el microondas para utilizar menos aceite y que se cocine mucho m\u00e1s r\u00e1pido. Para asar la patata<\/strong>, envu\u00e9lvela en papel film transparente apto para microondas. Cierra muy bien el pl\u00e1stico y p\u00ednchalo con un cuchillo 2 o 3 veces. M\u00e9telo al microondas a m\u00e1xima potencia de 5 a 10 minutos en funci\u00f3n del tama\u00f1o de las patatas y la potencia del microondas.\u00a0<\/h4>\n<\/li>\n
  2. \n

    Para asar la berenjena<\/strong>, l\u00e1vala, p\u00e1rtela a la mitad y, con un cuchillo peque\u00f1o, haz cortes en cada mitad en forma de rombos. Coloca la berenjena en un plato y c\u00fabrelo con papel film transparente apto para microondas. Cocina a potencia m\u00e1xima durante 10 minutos. Durante este tiempo, la berenjena producir\u00e1 vapor y se hinchar\u00e1 el film. No te asustes que es normal que se forme una burbuja gigante dentro del microondas. Solamente tienes que estar pendiente de que si se rompe el film o se separa del plato, debes cambiar el pl\u00e1stico film y cerrarlo bien para que la berenjena se cocine correctamente.<\/h4>\n<\/li>\n
  3. \n

    Mientras dejas enfriar la patata y la berenjena, pica en trozos muy peque\u00f1itos la cebolla. En una sart\u00e9n amplia, echa un chorrito de aceite de oliva y cocina la cebolla con una pizca de sal a temperatura media y, si quieres que se haga un poco m\u00e1s r\u00e1pido, puedes poner una tapadera.<\/h4>\n<\/li>\n
  4. \n

    Pela la patata, c\u00f3rtala en cuadrados, a\u00f1ade una pizca de sal y reserva. Haz lo mismo con la berenjena. Si se ha asado correctamente, no har\u00e1 falta quitar la piel de la berenjena, est\u00e1 deliciosa y nos aportar\u00e1 un mont\u00f3n de nutrientes.<\/h4>\n<\/li>\n
  5. \n

    Cuando la cebolla est\u00e9 hecha, incorpora a la sart\u00e9n la patata y la berenjena troceada. Saltea durante unos minutos y a\u00f1ade un chorrito m\u00e1s de aceite si fuera necesario.<\/h4>\n<\/li>\n
  6. \n

    Casca los huevos en un bol y b\u00e1telos con una pizquita de sal. A\u00f1ade a este recipiente las verduras, m\u00e9zclalo un poco para que el huevo no se cuaje y d\u00e9jalo reposar durante unos minutos.<\/h4>\n<\/li>\n
  7. \n

    A\u00f1ade a una sart\u00e9n un poco m\u00e1s peque\u00f1a un chorrito de aceite y exti\u00e9ndelo bien. Calienta la sart\u00e9n a fuego medio-fuerte y, cuando est\u00e9 bien caliente, vierte la mezcla de huevo y verdura. Y ahora el procedimiento es igual que el de una tortilla de patata normal. Deja que se cuaje la parte de abajo, ayud\u00e1ndonos de una esp\u00e1tula para que se separe mejor de los bordes. Da la vuelta a la tortilla y deja que se cocine por el otro lado. Si te gusta poco hecha, d\u00e9jala tan solo un par de minutos. Si te gusta m\u00e1s hecha, tendr\u00e1s que dejarla en la sart\u00e9n un poco m\u00e1s.<\/h4>\n<\/li>\n
  8. \n

    Saca la tortilla del fuego y deja que repose durante 5 minutos. Ten paciencia porque la espera merece la pena, la tortilla quedar\u00e1 m\u00e1s cremosa y estar\u00e1 m\u00e1s rica. Y ya pasado ese tiempo… \u00a1a disfrutar!<\/h4>\n<\/li>\n<\/ol>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"

    Tan rica como la tortilla de patata pero mucho m\u00e1s saludable. Te ense\u00f1o c\u00f3mo preparar esta sencilla receta ideal para esas cenas que te apetece comer algo sano pero rico. La tortilla de patata es una de las cenas m\u00e1s populares porque, adem\u00e1s de estar deliciosa, requiere de muy pocos ingredientes y es bastante sencilla […]<\/p>\n","protected":false},"author":1,"featured_media":1799,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[34],"tags":[40,36,37,38,39,35],"class_list":["post-1514","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cocina-y-recetas","tag-cena-saludable-y-rapida","tag-cena-sana","tag-comida-saludable","tag-receta-facil-y-sana","tag-receta-rapida-y-sana","tag-receta-sana"],"yoast_head":"\nNerea Cantera - 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