{"id":4979,"date":"2026-08-21T08:33:29","date_gmt":"2026-08-21T08:33:29","guid":{"rendered":"https:\/\/inflammascan.app\/receta-de-pollo-al-horno-con-brocoli-boniato-y-oregano\/"},"modified":"2026-08-21T08:33:29","modified_gmt":"2026-08-21T08:33:29","slug":"receta-de-pollo-al-horno-con-brocoli-boniato-y-oregano","status":"publish","type":"post","link":"https:\/\/inflammascan.app\/es\/receta-de-pollo-al-horno-con-brocoli-boniato-y-oregano\/","title":{"rendered":"Receta de pollo al horno con br\u00f3coli, boniato y or\u00e9gano"},"content":{"rendered":"\n\n\n\n\n
Tiempo de preparaci\u00f3n<\/th>\nTiempo de cocci\u00f3n<\/th>\nTiempo total<\/th>\nRaciones<\/th>\n<\/tr>\n<\/thead>\n
15 minutos<\/td>\n40 minutos<\/td>\n55 minutos<\/td>\n4<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\u00bfQu\u00e9 es el pollo al horno con br\u00f3coli, boniato y or\u00e9gano?<\/h2>\n

Las cenas en bandeja consisten en asar carne y verduras juntas en una sola bandeja; son muy apreciadas porque se doran muy bien y casi no hay que limpiar nada. En esta versi\u00f3n, cada ingrediente se cocina por separado, as\u00ed que el pollo y el boniato se asan juntos primero, mientras que el br\u00f3coli se a\u00f1ade solo en los \u00faltimos minutos para que se dore en lugar de cocerse al vapor. El ajo, el or\u00e9gano y el tomillo dan sabor a toda la bandeja, as\u00ed que el sabor viene de hierbas frescas en lugar de cualquier mezcla de especias. <\/p>\n

\u00bfQu\u00e9 hace que esta receta sea antiinflamatoria?<\/h2>\n

La batata aporta betacaroteno, que se convierte en vitamina A, lo que fortalece el revestimiento intestinal y alivia el estr\u00e9s oxidativo. El br\u00f3coli aporta sulforafano y glucosinolatos, que se liberan al cortar y cocinar los ramilletes, y que se est\u00e1n estudiando por su capacidad para activar las defensas antioxidantes del cuerpo. El ajo aporta compuestos organosulfurados como la alicina, que se forma al machacar y calentar los dientes. El or\u00e9gano es rico en \u00e1cido rosmar\u00ednico y carvacrol, relacionados con la reducci\u00f3n de los marcadores inflamatorios, y el aceite de oliva aporta oleocanthal, el compuesto responsable del toque picante de un buen aceite virgen extra, que en estudios de laboratorio act\u00faa de forma similar al ibuprofeno. <\/p>\n

Todos los ingredientes cumplen con la fase de eliminaci\u00f3n de la dieta AIP. No lleva cereales, legumbres, solan\u00e1ceas, l\u00e1cteos, huevos, frutos secos, semillas ni especias a base de semillas, y la batata sustituye a la patata normal, que es una solan\u00e1cea, mientras que el condimento se basa en hierbas frescas en lugar de las mezclas de piment\u00f3n y comino t\u00edpicas de una cena al horno. <\/p>\n

Ingredientes<\/h2>\n
    \n
  • 8 muslos de pollo con hueso y con piel<\/li>\n
  • 2 boniatos medianos, pelados y cortados en cubos de 1 pulgada<\/li>\n
  • 1 br\u00f3coli grande, cortado en ramilletes<\/li>\n
  • 3 cucharadas soperas de aceite de oliva, repartidas<\/li>\n
  • 2 cucharadas de hojas de or\u00e9gano fresco o 2 cucharaditas de or\u00e9gano seco<\/li>\n
  • 5 dientes de ajo, machacados<\/li>\n
  • 1 cucharadita de tomillo seco<\/li>\n
  • 1 lim\u00f3n, cortado en gajos<\/li>\n
  • 1 cucharadita de sal marina, repartida en dos partes<\/li>\n<\/ul>\n

    C\u00f3mo llegar<\/h2>\n

    Paso 1<\/h3>\n

    Precalienta el horno a 425 \u00b0F. Seca los muslos de pollo con papel de cocina, sobre todo la piel, porque si queda humedad no quedar\u00e1n crujientes. <\/p>\n

    Paso 2<\/h3>\n

    Usa una o dos bandejas con borde para que nada se toque. Mezcla el boniato con 2 cucharadas de aceite, la mitad de la sal, el or\u00e9gano y el tomillo, y exti\u00e9ndelo en una sola capa. Unta el pollo con el resto del aceite, la sal y el or\u00e9gano, y col\u00f3calo con la piel hacia arriba entre el boniato, sin tapar, con los dientes de ajo metidos por dentro. <\/p>\n

    Paso 3<\/h3>\n

    Hornea sin tapar durante 25 minutos: el pollo y la batata necesitan m\u00e1s tiempo que el br\u00f3coli, y el papel de aluminio retendr\u00eda el vapor y estropear\u00eda el crujiente.<\/p>\n

    Paso 4<\/h3>\n

    Mientras tanto, seca el br\u00f3coli con palmaditas, ya que los ramilletes h\u00famedos se cocinan al vapor en lugar de dorarse, y m\u00e9zclalo con la \u00faltima cucharada de aceite, o cu\u00e9celo al vapor por separado con un chorrito de agua para que quede tierno.<\/p>\n

    Paso 5<\/h3>\n

    Esparce el br\u00f3coli por la bandeja y horn\u00e9alo durante 15 minutos m\u00e1s, hasta que el pollo alcance los 165 \u00b0F, la patata est\u00e9 caramelizada por los bordes y el br\u00f3coli est\u00e9 ligeramente chamuscado. La batata tiene m\u00e1s az\u00facar y menos almid\u00f3n que la patata blanca, as\u00ed que se carameliza por fuera mientras se mantiene blanda y cremosa por dentro. El br\u00f3coli solo necesita esos \u00faltimos 15 minutos; si no, se seca y se quema. <\/p>\n

    Paso 6<\/h3>\n

    Deja reposar la sart\u00e9n unos 5 minutos, exprime una rodaja de lim\u00f3n por encima de todo y s\u00edrvelo con las rodajas que te quedan.<\/p>\n

    Informaci\u00f3n nutricional (por raci\u00f3n)<\/h2>\n\n\n\n\n\n\n
    Calor\u00edas<\/td>\n610<\/td>\n<\/tr>\n
    Grasa<\/td>\n37 g<\/td>\n<\/tr>\n
    Hidratos de carbono<\/td>\n26 g<\/td>\n<\/tr>\n
    Prote\u00ednas<\/td>\n45 g<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

    InflammaScore<\/h2>\n

    1<\/span> \u00a1Bien! Potencial de inflamaci\u00f3n muy bajo <\/p>\n

    PREGUNTAS Y RESPUESTAS<\/h2>\n

    P1: \u00bfEsta receta es apta para la fase de eliminaci\u00f3n de la dieta AIP?<\/strong>
    \nR1: S\u00ed. El pollo, la batata, el br\u00f3coli, el aceite de oliva, el ajo, el or\u00e9gano y el tomillo est\u00e1n permitidos durante la fase de eliminaci\u00f3n. La batata es un tub\u00e9rculo, no una solan\u00e1cea, a diferencia de la patata, que s\u00ed se elimina. No lleva pimienta negra, piment\u00f3n ni mezcla de especias, solo hierbas frescas y sal marina. <\/p>\n

    Pregunta 2: \u00bfPuedo usar pechuga de pollo en lugar de muslos?<\/strong>
    \nR2: S\u00ed que puedes, pero la pechuga es m\u00e1s magra y se cocina m\u00e1s r\u00e1pido, as\u00ed que vig\u00edlala de cerca. Empieza a cocinarla 10 minutos despu\u00e9s de la batata para que ambas est\u00e9n listas a la vez, y s\u00e1cala cuando alcance los 165 \u00b0F, ya que la pechuga tiene menos grasa que la proteja de que se seque. <\/p>\n

    Pregunta 3: \u00bfPor qu\u00e9 la batata no queda crujiente como la piel del pollo?<\/strong>
    \nR3: La batata tiene m\u00e1s az\u00facar y menos almid\u00f3n que la patata blanca, as\u00ed que se carameliza y se dora por los bordes en vez de quedar crujiente. Por dentro se queda blanda y cremosa incluso despu\u00e9s de 40 minutos en el horno, y esa es la textura que debes esperar. <\/p>\n

    Pregunta 4: \u00bfQu\u00e9 otras verduras quedan bien en esta bandeja de horno?<\/strong>
    \nR4: Los ramilletes de coliflor, las coles de Bruselas cortadas por la mitad y el calabac\u00edn en rodajas quedan muy bien asados junto con el pollo y la batata, aunque el calabac\u00edn suelta agua, as\u00ed que a\u00f1\u00e1delo junto con el br\u00f3coli en los \u00faltimos 15 minutos para que se dore en lugar de quedarse blando.<\/p>\n

    P5: \u00bfC\u00f3mo debo guardar y recalentar las sobras?<\/strong>
    \nR5: Gu\u00e1rdalo en la nevera en un recipiente herm\u00e9tico hasta 4 d\u00edas. Recalienta en el horno a 400 \u00b0F o en la freidora sin aceite durante unos 10 minutos para que la piel y los bordes de las verduras recuperen su textura; tambi\u00e9n puedes usar el microondas, pero todo queda blando.
    \n
    \"Muslos<\/p>\n","protected":false},"excerpt":{"rendered":"

    Muslos de pollo con hueso asados con boniato y br\u00f3coli en una sola bandeja, a\u00f1adiendo cada ingrediente en su momento. Piel crujiente, bordes caramelizados y solo una bandeja que lavar. <\/p>\n","protected":false},"author":1,"featured_media":4980,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_angie_page":false,"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":"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":"","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-4)","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-4)","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-4)","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":""}},"page_builder":"","footnotes":""},"categories":[20],"tags":[111],"ingredient":[],"class_list":["post-4979","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-comidas-y-cenas","tag-receta-aip"],"yoast_head":"\nReceta de pollo al horno con br\u00f3coli, boniato y or\u00e9gano<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/inflammascan.app\/es\/receta-de-pollo-al-horno-con-brocoli-boniato-y-oregano\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Receta de pollo al horno con br\u00f3coli, boniato y or\u00e9gano\" \/>\n<meta property=\"og:description\" content=\"Muslos de pollo con hueso asados con boniato y br\u00f3coli en una sola bandeja, a\u00f1adiendo cada ingrediente en su momento. 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