Umami
Umami

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Pastelón (Plantain Shepherd's Pie)

6 servings

servings

20 minutes

active time

1 hour 38 minutes

total time

Ingredients

Nonstick olive oil spray 1 1

very ripe plantains (peeled and cut into chunks) 4 4

salt 1/4 tsp 1/4 tsp

olive oil 1 tbsp 1 tbsp

diced red onion 1 med 1 med

green bell pepper (finely chopped) 1 1

garlic (minced) 4 clove 4 clove

lean ground beef (7% or less fat) 1 lbs 454 g

frozen mixed vegetables 1/2 cup 1/2 cup

tomato sauce 1/2 cup 1/2 cup

Adobo seasoning 2 tsp 2 tsp

part-skim shredded mozzarella cheese 1/2 cup 1/2 cup

paprika 1/4 tsp 1/4 tsp

fresh flat-leaf parsley (chopped) 1 tbsp 1 tbsp

Directions

Preheat the oven to 375 degrees F. Spray an 8x8-inch baking dish with nonstick spray.

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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.

Notes

26/10/2023 - The plantain cut into 1 inch chunks were very soft after 20 minutes boiling but they couldn’t be riced as the core is too hard. I used a fork but it took forever. Next time I would pre chop into tiny pieces.

Nutrition

Serving Size

1 cup

Calories

310

Total Fat

9g

Saturated Fat

3.5g

Unsaturated Fat

-

Trans Fat

0.3g

Cholesterol

55mg

Sodium

310mg

Total Carbohydrate

39g

Dietary Fiber

4g

Total Sugars

17g

Protein

20g

6 servings

servings

20 minutes

active time

1 hour 38 minutes

total time
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