FEATURE
Pastelón (Plantain Shepherd’s Pie) A pastelón is a Puerto Rican lasagna-like dish made with layers of fried sweet plantains. It is truly delicious and it reminds me of the times I spent on the island visiting my aunt. For a healthy twist, I boiled the ripe plantains and turned them into a mash. Once assembled, it resembles a shepherd’s pie. The sweetness of the plantain combined with the savory beef is heaven in my mouth. | serves 6 | serving size 1 cup | prep time 20 minutes | cook time 1 hour 18 minutes | total time 1 hour 38 minutes Nonstick olive oil spray 4 very ripe plantains, peeled and cut into chunks (2 lb) 1/4 tsp salt 1 Tbsp olive oil 1 medium red onion, finely chopped (1 cup) 1 green bell pepper, finely chopped (1 cup) 4 cloves garlic, minced 1 lb lean ground beef (7% or less fat) 1/2 cup frozen mixed vegetables (3 oz) 1/2 cup tomato sauce 2 tsp Todo Adobo seasoning (page 224) 1/2 cup part-skim shredded mozzarella cheese (2 oz) 1/4 tsp paprika 1 Tbsp chopped fresh flat-leaf parsley Preheat the oven to 375ºF. Spray an 8 × 8-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.
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FLUENTIAL JANUARY / FEBRUARY 2019
Heat the oil in a large nonstick skillet over mediumhigh 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. Chica Tip Selecting a ripe plantain is easy; just pick the ones that are almost black and full of speckles. Don’t worry that they look past their prime; they will be sweet, soft, and ready to eat. Choices/Exchanges 2 Starch, 1 Nonstarchy Vegetable, 2 Lean Protein, 1 Fat Basic Nutritional Values Calories 310 Calories from Fat 80 Total Fat 9.0 g Saturated Fat 3.5 g Trans Fat 0.3 g Cholesterol 55 mg Sodium 310 mg Potassium 910 mg Total Carbohydrate 39 g Dietary Fiber 4 g Sugars 17 g Protein 20 g Phosphorus 245 mg