{"id":6010,"date":"2026-09-20T12:01:26","date_gmt":"2026-09-20T12:01:26","guid":{"rendered":"https:\/\/inflammascan.app\/receta-de-sopa-de-pollo-arroz-integral-y-col-rizada\/"},"modified":"2026-09-20T12:01:26","modified_gmt":"2026-09-20T12:01:26","slug":"receta-de-sopa-de-pollo-arroz-integral-y-col-rizada","status":"publish","type":"post","link":"https:\/\/inflammascan.app\/es\/receta-de-sopa-de-pollo-arroz-integral-y-col-rizada\/","title":{"rendered":"Receta de sopa de pollo, arroz integral y col rizada"},"content":{"rendered":"\n\n\n\n\n\n
Tiempo de preparaci\u00f3n<\/th>\n15 minutos<\/td>\n<\/tr>\n
Tiempo de cocci\u00f3n<\/th>\n60 minutos<\/td>\n<\/tr>\n
Tiempo total<\/th>\n1 hora y 15 minutos<\/td>\n<\/tr>\n
Raciones<\/th>\n6<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\u00bfQu\u00e9 es la sopa de pollo, arroz integral y col rizada?<\/h2>\n

Esta es una sopa que se prepara en una sola olla, a base de muslos de pollo dorados, arroz integral tierno y hojas de col rizada troceadas, todo ello en un caldo ligero con un toque de lim\u00f3n. Tiene la textura de una sopa cl\u00e1sica de pollo con arroz, pero con un cereal integral y una verdura de color verde intenso a\u00f1adidos para darle cuerpo y color. <\/p>\n

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

Gran parte de las propiedades antiinflamatorias de esta receta provienen de la col rizada lacinato y del jengibre fresco. La col rizada contiene glucosinolatos, que se descomponen en isotiocianatos cuando se rompen y se mastican las hojas, adem\u00e1s del flavonol kaempferol, que act\u00faa como antioxidante. El jengibre fresco aporta gingeroles, los compuestos que le dan ese sabor picante, y que se han estudiado por su efecto sobre las se\u00f1ales inflamatorias. <\/p>\n

El aceite de oliva virgen extra que se usa para dorar el pollo y ablandar las verduras contiene oleocanthal, el compuesto responsable de ese toque picante que se nota en la garganta, que act\u00faa sobre las enzimas COX implicadas en la se\u00f1alizaci\u00f3n inflamatoria. El arroz integral conserva sus capas de salvado y germen, a diferencia del arroz blanco, por lo que mantiene la fibra y los minerales que se pierden con el refinado. La sopa no lleva az\u00facar a\u00f1adido, ni harina refinada, ni aceites de semillas refinados. <\/p>\n

Ingredientes<\/h2>\n
    \n
  • 2 cucharadas de aceite de oliva virgen extra<\/li>\n
  • 1 libra de muslos de pollo deshuesados y sin piel, cortados en trozos de 1 pulgada<\/li>\n
  • 1 cebolla amarilla mediana, cortada en dados<\/li>\n
  • 2 zanahorias medianas, cortadas en medias lunas de un cuarto de pulgada<\/li>\n
  • 2 tallos de apio, cortados en rodajas<\/li>\n
  • 4 dientes de ajo, picados<\/li>\n
  • 1 cucharada de jengibre fresco rallado<\/li>\n
  • 1 cucharadita de tomillo seco<\/li>\n
  • 3\/4 de taza de arroz integral de grano largo, enjuagado<\/li>\n
  • 8 tazas de caldo de pollo bajo en sal<\/li>\n
  • 6 onzas de col rizada lacinato, sin tallos y con las hojas cortadas en trozos del tama\u00f1o de un bocado<\/li>\n
  • 2 cucharadas de zumo de lim\u00f3n fresco<\/li>\n
  • 3\/4 de cucharadita de sal marina<\/li>\n
  • 1\/4 cucharadita de pimienta negra<\/li>\n<\/ul>\n

    C\u00f3mo llegar<\/h2>\n

    Paso 1<\/h3>\n

    Calienta el aceite de oliva en una olla grande a fuego medio-alto. A\u00f1ade los trozos de muslo de pollo en una sola capa y d\u00f3ralos, d\u00e1ndoles la vuelta de vez en cuando, hasta que se doren por fuera, unos 5 minutos. <\/p>\n

    Paso 2<\/h3>\n

    Echa la cebolla, las zanahorias y el apio en la olla. Coc\u00ednalo, removiendo de vez en cuando, hasta que la cebolla se vuelva transparente y las zanahorias empiecen a ablandarse, unos 7 minutos. <\/p>\n

    Paso 3<\/h3>\n

    A\u00f1ade el ajo, el jengibre y el tomillo. Cocina, removiendo sin parar, hasta que desprendan aroma, m\u00e1s o menos 1 minuto. <\/p>\n

    Paso 4<\/h3>\n

    A\u00f1ade el arroz integral lavado y el caldo de pollo. Remueve para mezclarlo todo y deja que hierva. Baja el fuego al m\u00ednimo, tapa la olla y deja que se cocine a fuego lento hasta que el arroz est\u00e9 tierno y ya no est\u00e9 duro por dentro, unos 40 o 45 minutos. <\/p>\n

    Paso 5<\/h3>\n

    A\u00f1ade la col rizada y remueve. Coc\u00ednala sin tapar hasta que las hojas se ablanden y adquieran un color verde intenso y brillante, unos 4 minutos. <\/p>\n

    Paso 6<\/h3>\n

    Retira la olla del fuego. A\u00f1ade el zumo de lim\u00f3n, la sal marina y la pimienta negra, y remueve bien. Prueba y rectifica de sal si hace falta antes de servir. <\/p>\n

    Informaci\u00f3n nutricional (por raci\u00f3n)<\/h2>\n\n\n\n\n\n\n
    Calor\u00edas<\/th>\n275<\/td>\n<\/tr>\n
    Grasa<\/th>\n9g<\/td>\n<\/tr>\n
    Hidratos de carbono<\/th>\n27 g<\/td>\n<\/tr>\n
    Prote\u00ednas<\/th>\n20 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: \u00bfPuedo usar pechuga de pollo en lugar de muslos?<\/strong>
    \nR1: S\u00ed, pero los muslos aguantan mejor durante toda la cocci\u00f3n a fuego lento. La pechuga puede quedar seca y fibrosa si se cocina tanto tiempo, as\u00ed que, si la usas, corta los trozos un poco m\u00e1s grandes y a\u00f1\u00e1delos a mitad de la cocci\u00f3n del arroz, en lugar de dorarlos al principio. <\/p>\n

    Pregunta 2: \u00bfCu\u00e1nto tiempo se conserva esta sopa en la nevera?<\/strong>
    \nR2: Gu\u00e1rdalo en un recipiente herm\u00e9tico hasta 4 d\u00edas. El arroz sigue absorbiendo el caldo mientras reposa, as\u00ed que la sopa se va espesando con el tiempo. A\u00f1ade un chorrito de caldo o agua extra al recalentarla para que vuelva a quedar m\u00e1s l\u00edquida. <\/p>\n

    Pregunta 3: \u00bfPor qu\u00e9 se me ha quedado el arroz harinoso o crujiente por dentro?<\/strong>
    \nR3: El arroz integral de grano largo necesita entre 40 y 45 minutos a fuego lento, con la tapa puesta. Si levantas la tapa demasiado a menudo, se escapa el vapor y baja la temperatura, as\u00ed que mant\u00e9n la olla tapada y evita removerlo m\u00e1s de una o dos veces. <\/p>\n

    Pregunta 4: \u00bfPuedo preparar esta sopa con antelaci\u00f3n?<\/strong>
    \nR4: S\u00ed. Prepara la base con el arroz a fuego lento hasta con 2 d\u00edas de antelaci\u00f3n y gu\u00e1rdala en la nevera. Recalienta a fuego lento y, al final, a\u00f1ade la col rizada y el zumo de lim\u00f3n removiendo para que la col rizada mantenga su color vivo y no se ablande ni se vuelva opaca. <\/p>\n

    P5: \u00bfEs una buena opci\u00f3n para una cena ligera?<\/strong>
    \nR5: S\u00ed. Combina prote\u00edna magra, cereales integrales y verduras en un solo plato, as\u00ed que te llena sin resultar pesado. Es ideal para una noche fr\u00eda entre semana en la que te apetece algo calentito pero no demasiado pesado. <\/p>\n

    La sopa se conserva bien para las comidas de toda la semana, y si le echas un chorrito de caldo extra al recalentarla, la textura vuelve a ser igual que la del primer plato.
    \"Un<\/p>\n","protected":false},"excerpt":{"rendered":"

    Una sopa que se prepara en una sola olla con muslos de pollo dorados, arroz integral y col rizada lacinato en un caldo ligero de lim\u00f3n. Sin az\u00facares a\u00f1adidos, sin aceites refinados y se puede recalentar f\u00e1cilmente para comer durante toda la semana. <\/p>\n","protected":false},"author":1,"featured_media":6011,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"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 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