Puerto Rican Yellow Plantain and Meat Casserole
The natural sweetness of the plantains enhances the flavor of this Puerto Rican
PREP TIME :
- 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
- 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
- Preheat oven to 350 °F
- 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
- 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.
- In a separate bowl, beat the egg whites until they are foamy.
- 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.
- Repeat these layers, and top with a final layer of plantains and egg whites. Sprinkle with the mozzarella cheese.
- 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.