{"id":110,"date":"2026-10-18T22:27:32","date_gmt":"2026-10-19T02:27:32","guid":{"rendered":"https:\/\/alberthruiz.xyz\/verdi\/?p=110"},"modified":"2026-10-18T22:27:32","modified_gmt":"2026-10-19T02:27:32","slug":"pastel-de-choclo-ligero","status":"publish","type":"post","link":"https:\/\/alberthruiz.xyz\/verdi\/pastel-de-choclo-ligero\/","title":{"rendered":"Pastel de choclo ligero (chileno)"},"content":{"rendered":"

El pastel de choclo<\/strong> es uno de los platos m\u00e1s queridos de Chile: un guiso de carne con cebolla (el pino) cubierto con una crema de choclo (ma\u00edz tierno) con albahaca y gratinado al horno. Esta versi\u00f3n usa carne magra, leche descremada y omite el az\u00facar de la cubierta.<\/p>\n

\u00bfPor qu\u00e9 es una opci\u00f3n saludable?<\/h2>\n

El choclo aporta energ\u00eda, fibra y antioxidantes como la lute\u00edna; la carne magra y el huevo, prote\u00edna. Sin az\u00facar en la cubierta y con menos grasa, es un plato tradicional m\u00e1s equilibrado.<\/p>\n

Consejos para que te quede perfecto<\/h2>\n
    \n
  • Usa choclo fresco; si no consigues, ma\u00edz dulce congelado.<\/li>\n
  • Cocina bien la cebolla del pino: debe quedar muy blanda y dulce.<\/li>\n
  • La albahaca fresca es imprescindible en la pastelera.<\/li>\n
  • Gratina en el horno fuerte hasta que la superficie est\u00e9 dorada.<\/li>\n<\/ul>\n

    La porci\u00f3n ideal<\/h2>\n

    Es un plato contundente: una porci\u00f3n del tama\u00f1o de tu mano con una ensalada chilena de tomate y cebolla es una comida completa.<\/p>\n

    Preguntas frecuentes<\/h2>\n

    \u00bfSe puede preparar con anticipaci\u00f3n?<\/h3>\n

    S\u00ed, arma el pastel y horn\u00e9alo el d\u00eda que lo vayas a comer.<\/p>\n

    \u00bfLleva pollo?<\/h3>\n

    Muchas familias a\u00f1aden un trozo de pollo cocido; puedes hacerlo para m\u00e1s prote\u00edna.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Pastel de choclo chileno ligero: pino de carne magra con cebolla, huevo y aceitunas, cubierto con pastelera de choclo y albahaca, sin az\u00facar.<\/p>\n","protected":false},"author":1,"featured_media":109,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_verdi_recipe":{"prep":30,"cook":50,"servings":6,"kcal":340,"protein":24,"carbs":30,"fat":14,"fiber":3,"difficulty":"media","category":"Plato principal","cuisine":"Chilena","diet":["GlutenFreeDiet"],"ingredients":"## Pino\n500 g de carne molida magra\n2 cebollas picadas\n1 cucharadita de comino y de piment\u00f3n dulce\n2 huevos duros en rodajas\n12 aceitunas negras\n## Pastelera\n800 g de granos de choclo\n200 ml de leche descremada\n10 hojas de albahaca\n1 cucharada de aceite\nSal y pimienta","steps":"Cocina la cebolla con unas gotas de aceite y un poco de agua hasta que est\u00e9 muy blanda.\nA\u00f1ade la carne, el comino y el piment\u00f3n y cocina 10 minutos. Ajusta la sal.\nLic\u00faa el choclo con la leche y la albahaca.\nCocina la mezcla con el aceite a fuego medio, removiendo, hasta que espese (unos 10 minutos).\nEn una fuente coloca el pino, el huevo y las aceitunas, y cubre con la pastelera.\nHornea a 200 \u00b0C durante 25 a 30 minutos, hasta que est\u00e9 dorado.","notes":"Lleva choclo como base: si controlas tu glucosa, sirve una porci\u00f3n peque\u00f1a con ensalada."},"footnotes":""},"categories":[18],"tags":[83,77,47,111,110,5],"class_list":["post-110","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-almuerzos","tag-carne-molida","tag-chile","tag-cocina-latinoamericana","tag-maiz","tag-pastel-de-choclo","tag-sin-gluten"],"yoast_head":"\nPastel de choclo ligero (chileno) - Verdi | Recetas saludables y bajas en harinas<\/title>\n<meta name=\"description\" content=\"Pastel de choclo chileno ligero: pino de carne magra con cebolla, huevo y aceitunas, cubierto con pastelera de choclo y albahaca, sin az\u00facar.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/alberthruiz.xyz\/verdi\/pastel-de-choclo-ligero\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pastel de choclo ligero (chileno) - 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