Puerto Rican Yellow Plantain and Meat Casserole

Puerto Rican Yellow Plantain and Meat Casserole

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

dish.

CAL/SERV :

401

PREP TIME :

20 MINS

YIELDS :

12 SERVINGS

COOK TIME:

1 HOUR

INGREDIENTS
  1. For meat filling layer:
  • 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

For dough:

  • 8 large yellow plantains, ripe and peeled
  • 10 C water
  • 2 Tbsp olive oil

For other layers:

  • 5 egg whites, beaten
  • 1½ C cooked green beans
  • ½ C low-fat shredded mozzarella cheese

INSTRUCTIONS
  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.

Nutrition (per serving):

Calories 401, Total fat 8 g, Saturated fat 3 g, Cholesterol 27 mg, Sodium 194 mg, Total fiber 7 g, Protein 19 g, Carbohydrates 71 g, Potassium 1,315 mg

*Percent Daily Values are based on a 2,000 calorie diet.

 Courtesy of National Heart, Lung, and Blood Institute