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Pastelón (Plantain Shepherd's Pie)
20 min prep time
1 hr 18 min cook time
6servings
Recipe by
Ingrid Hoffmann
Source
Latin Comfort Foods Made Healthy
Photo by
Mittera
How to Make Pastelón (Plantain Shepherd's Pie)
If you love shepherds pie, you will love this Plantain Shepherds Pie, inspired by a Puerto Rican dish called pastelón. A traditional pastelón uses fried plantains; this recipe is made healthy by boiling the ripe plantains and them into a mash, creating a dish taht resembles a shepherd's pie. The sweetness of the plantain combined with the savory beef is heavenly!
Receta en Español: Pastelón
To make your own salt-free Adobo seasoning, combine 1 tbsp each of lemon pepper, garlic powder, onion powder, dried oregano, dried parsley, and achiote powder and 1/2 tbsp cumin. Store in an airtight container for up to 2 weeks.
Find this recipe and more in our bilingual cookbook, Latin Comfort Foods Made Healthy, by Ingrid Hoffmann. To order directly from the American Diabetes Association, click here
20 min prep time
1 hr 18 min cook time
6servings
1 cup
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Step-By-Step Instructions:
- Preheat the oven to 375 degrees F. Spray an 8x8-inch baking dish with nonstick spray.
- Bring the plantains and enough water to cover to a boil in a large saucepan. Reduce the heat to medium low and simmer, until the plantains are very tender, about 25 minutes. Drain, reserving 1 cup of the cooking liquid. Return the plantains to the pot and mash with a vegetable masher, adding the salt and the cooking liquid, 1/2 cup at a time, until the mixture is smooth.
- Heat the oil in a large nonstick skillet over medium-high heat. Add the onion, bell pepper, and garlic. Cook, stirring occasionally, until the vegetables are tender, about 8 minutes.
- Add the beef, and cook, breaking it apart with a wooden spoon, until browned, about 10 minutes. Add the mixed vegetables, tomato sauce, and adobo seasoning. Cook, stirring occasionally, until the flavors are blended, about 10 minutes.
- Spread half of the plantain mixture evenly onto the bottom of the baking dish. Spoon the beef mixture evenly over the plantain mixture. Place the remaining plantain mixture over the beef. Top with the cheese and sprinkle with paprika. Bake until the filling is hot and the cheese is melted and browned around the edges, about 25 minutes.
Nutrition facts
6 Servings
-
Serving Size
1 cup
- Amount per serving Calories 310
-
Total Fat
9g
- Saturated Fat 3.5g
- Trans Fats 0.3g
- Cholesterol 55mg
- Sodium 310mg
-
Total Carbohydrate
39g
- Dietary Fiber 4g
- Total Sugars 17g
- Protein 20g
- Potassium 910mg
- Phosphorous 245mg
Ingredients
Nonstick olive oil spray
1
very ripe plantains (peeled and cut into chunks)
4
salt
1/4 tsp
olive oil
1 tbsp
diced red onion
1 med
green bell pepper (finely chopped)
1
garlic (minced)
4 clove
lean ground beef (7% or less fat)
1 lbs
frozen mixed vegetables
1/2 cup
tomato sauce
1/2 cup
Adobo seasoning
2 tsp
part-skim shredded mozzarella cheese
1/2 cup
paprika
1/4 tsp
fresh flat-leaf parsley (chopped)
1 tbsp
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