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Puerto Rican Yellow Plantain and Meat Casserole

12
porciones

20m
tiempo de prep

Cortesía de USDA Nutrition

The natural sweetness of the plantains enhances the flavor of this Puerto Rican dish.

Ingredientes

  • 1½ lb. lean ground beef
  • 2 medium green peppers without seeds, chopped
  • 1 medium yellow onion, chopped
  • 3 bay leaves
  • ¼ C chopped cilantro
  • 1 C low-sodium beef broth
  • 5 ajicitos (tiny sweet peppers)
  • ½ Tbsp annatto paste (achiote)
  • 2 garlic cloves, finely chopped
  • 1 C tomato sauce
  • 8 large yellow plantains, ripe and peeled
  • 10 C water
  • 2 Tbsp olive oil
  • 5 egg whites, beaten
  • 1½ C cooked green beans
  • ½ C low-fat shredded mozzarella cheese

Preparación

  1. Preheat oven to 350°F.
  2. Brown the ground beef in a large pot. Drain the fat and add the remaining filling ingredients. Cook over medium heat for 5 minutes. Set aside.
  3. Boil the peeled plantains in 10 cups of water until soft, then drain. In a large bowl, mash the plantains, then add the olive oil. Mix well, making it into a soft dough.
  4. In a separate bowl, beat the egg whites until they are foamy.
  5. Spread half of the plantain dough in an 11" × 14" baking pan. Add a layer of the meat filling, egg whites, and half of the green beans.
  6. Repeat these layers, and top with a final layer of plantains and egg whites. Sprinkle with the mozzarella cheese.
  7. Bake for 20 minutes. Cut into 12 servings.

Información Nutricional por porción

Nutrientes

Cantidad

Calories

401

Fat

8

Saturated Fat

3

Cholesterol

27

Sodium

194

Fiber

7

Protein

19

Carbohydrates

71

MiPlato Grupos de Alimentos

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