{"id":14223,"date":"2025-07-02T08:13:30","date_gmt":"2025-07-02T06:13:30","guid":{"rendered":"https:\/\/www.solucionesparaladiabetes.com\/magazine-diabetes\/?p=14223"},"modified":"2025-07-05T11:23:15","modified_gmt":"2025-07-05T09:23:15","slug":"verduras-al-horno-la-sencillez-que-nutre","status":"publish","type":"post","link":"https:\/\/www.solucionesparaladiabetes.com\/magazine-diabetes\/verduras-al-horno-la-sencillez-que-nutre\/","title":{"rendered":"Verduras al horno: la sencillez que nutre"},"content":{"rendered":"<p data-start=\"161\" data-end=\"476\">En pleno mes de verano, el cuerpo nos pide comidas ligeras, digestivas y que no eleven bruscamente la glucosa. Aunque muchas personas con diabetes piensan en ensaladas o platos fr\u00edos para esta \u00e9poca, las <strong data-start=\"364\" data-end=\"387\">hortalizas al horno<\/strong> son una opci\u00f3n excelente, especialmente si se sirven templadas o a temperatura ambiente.<\/p>\n<p data-start=\"478\" data-end=\"809\">Este plato, que recuerda al cl\u00e1sico <strong data-start=\"514\" data-end=\"529\">ratatouille<\/strong>, aprovecha el momento \u00f3ptimo de muchas hortalizas de verano: calabac\u00edn, berenjena, pimiento, cebolla y tomate. Todas ellas son ricas en fibra, agua, antioxidantes y con muy bajo contenido en hidratos de carbono, lo que las hace ideales para personas con diabetes tipo 1 o tipo 2.<\/p>\n<p data-start=\"811\" data-end=\"954\">Adem\u00e1s, el uso de hierbas frescas como el <strong data-start=\"853\" data-end=\"864\">tomillo<\/strong> o el <strong data-start=\"870\" data-end=\"880\">romero<\/strong> permite realzar el sabor sin necesidad de a\u00f1adir sal o salsas procesadas.<\/p>\n<p data-start=\"1187\" data-end=\"1198\">Este plato:<\/p>\n<ul data-start=\"1200\" data-end=\"1422\">\n<li data-start=\"1200\" data-end=\"1258\">\n<p data-start=\"1202\" data-end=\"1258\">Tiene solo <strong data-start=\"1213\" data-end=\"1246\">10 g de carbohidratos totales<\/strong> por raci\u00f3n.<\/p>\n<\/li>\n<li data-start=\"1259\" data-end=\"1307\">\n<p data-start=\"1261\" data-end=\"1307\">Solo 1 g corresponde a <strong data-start=\"1284\" data-end=\"1306\">az\u00facares naturales<\/strong>.<\/p>\n<\/li>\n<li data-start=\"1308\" data-end=\"1422\">\n<p data-start=\"1310\" data-end=\"1422\">Est\u00e1 <strong data-start=\"1315\" data-end=\"1367\">equilibrado en fibra, grasa saludable y prote\u00edna<\/strong>, lo que ayuda a que el impacto gluc\u00e9mico sea muy bajo.<\/p>\n<\/li>\n<\/ul>\n<div class=\"easyrecipe\" data-rating=\"0\">\n<div class=\"item ERName\">Verduras al horno<\/div>\n<div class=\"ERClear\"><\/div>\n<div class=\"ERHead\">Author: <span class=\"author\">Redacci\u00f3n<\/span><\/div>\n<div class=\"ERIngredients\">\n<div class=\"ERIngredientsHeader\">Ingredients<\/div>\n<ul class=\"ingredients\">\n<li class=\"ingredient\">1 berenjena mediana<\/li>\n<li class=\"ingredient\">1 calabac\u00edn<\/li>\n<li class=\"ingredient\">1 pimiento rojo<\/li>\n<li class=\"ingredient\">2 tomates maduros<\/li>\n<li class=\"ingredient\">1 cebolla morada<\/li>\n<li class=\"ingredient\">2 cucharadas de aceite de oliva virgen extra<\/li>\n<li class=\"ingredient\">1 ramita de tomillo fresco (o seco, si no se dispone)<\/li>\n<li class=\"ingredient\">Sal y pimienta al gusto<\/li>\n<li class=\"ingredient\">(Opcional) Ajo picado o laminado<\/li>\n<li class=\"ingredient\">(Opcional) Unas hojas de albahaca para decorar<\/li>\n<\/ul>\n<\/div>\n<div class=\"ERInstructions\">\n<div class=\"ERInstructionsHeader\">Instructions<\/div>\n<div class=\"instructions\">\n<ol>\n<li class=\"instruction\">Lava todas las hortalizas y c\u00f3rtalas en rodajas finas, de un grosor similar para que se cocinen uniformemente.<\/li>\n<li class=\"instruction\">Precalienta el horno a 180 \u00baC (calor arriba y abajo).<\/li>\n<li class=\"instruction\">En una fuente de horno o sart\u00e9n apta para hornear, disp\u00f3n las rodajas alternando los colores y formando un c\u00edrculo o espiral (como en la imagen). Puedes superponer ligeramente las rodajas para que queden m\u00e1s compactas.<\/li>\n<li class=\"instruction\">Ali\u00f1a con el aceite de oliva, una pizca de sal, pimienta, el tomillo desmenuzado y, si quieres, un poco de ajo.<\/li>\n<li class=\"instruction\">Hornea durante 30-35 minutos, hasta que las verduras est\u00e9n tiernas pero no deshechas. Si lo prefieres m\u00e1s dorado, puedes gratinar 5 minutos al final.<\/li>\n<li class=\"instruction\">Sirve caliente, templado o incluso fr\u00edo, acompa\u00f1ado de un poco de pan integral o como guarnici\u00f3n de pescado o legumbres.<\/li>\n<\/ol>\n<\/div>\n<\/div>\n<div class=\"ERNutrition\">Serving size: <span class=\"servingSize\">1 raci\u00f3n (aprox. 300 g)<\/span> Calories: <span class=\"calories\">160 kcal<\/span> Fat: <span class=\"fat\">10 g<\/span> Saturated fat: <span class=\"saturatedFat\">1.4 g<\/span> Unsaturated fat: <span class=\"unsaturatedFat\">8.6 g<\/span> Carbohydrates: <span class=\"carbohydrates\">12 g<\/span> Sugar: <span class=\"sugar\">5 g<\/span> Sodium: <span class=\"sodium\">120 mg (sin sal a\u00f1adida, solo el contenido natural de las verduras)<\/span> Fiber: <span class=\"fiber\">5 g<\/span> Protein: <span class=\"protein\">3 g<\/span><\/div>\n<div>\n<div class=\"ERNotesHeader\">Notes<\/div>\n<div class=\"ERNotes\">Los 5 g de az\u00facar provienen exclusivamente de los az\u00facares naturales de las verduras (principalmente del tomate y la cebolla). No hay az\u00facares a\u00f1adidos.[br][br]A pesar de contener algo m\u00e1s de az\u00facar que la ensalada anterior, no representa un riesgo para personas con diabetes por su bajo \u00edndice gluc\u00e9mico y el alto contenido en fibra y agua.[br][br]El contenido en grasa proviene casi exclusivamente del aceite de oliva virgen extra.[br][br]No contiene colesterol, ni grasas trans, ni ingredientes de origen animal, por lo que tambi\u00e9n es apto para dietas vegetarianas y veganas.<\/div>\n<\/div>\n<div class=\"endeasyrecipe\" style=\"display: none;\">3.5.3251<\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>En pleno mes de verano, el cuerpo nos pide comidas ligeras, digestivas y que no eleven bruscamente la glucosa. Aunque muchas personas con diabetes piensan en ensaladas o platos fr\u00edos [&hellip;]<\/p>\n","protected":false},"author":19,"featured_media":14212,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[13,7],"tags":[1493,618,142],"class_list":["post-14223","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-entrantes-calientes","category-recetas-para-personas-con-diabetes","tag-hortalizas","tag-recetas","tag-verduras"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Verduras al horno: la sencillez que nutre - iMagazine - Soluciones para la Diabetes<\/title>\n<meta name=\"description\" content=\"Receta de hortalizas al horno con tomillo, ideal para personas con diabetes. 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