Puerto Rican Plantain and Beef Bake (Pastelón)

This lighter version uses extra lean ground beef and smaller portions to deliver a protein-rich, satisfying bake with less saturated fat.

Ingredients

• 1½ pounds 95% lean ground beef · 1044 kcal
• ¼ cup cilantro, chopped · 1 kcal
• 1 medium yellow onion, chopped · 42 kcal
• 3 bay leaves
• 5 ajicitos (tiny sweet peppers) · 16 kcal
• 2 medium green peppers without seeds, chopped · 56 kcal
• 8 large yellow plantains, ripe and peeled · 2964 kcal
• 10 cups water
• 2 tablespoons olive oil · 254 kcal
• 1 cup low-sodium beef broth · 17 kcal
• ½ tablespoon annatto paste (achiote)
• 2 garlic cloves, finely chopped · 9 kcal
• 1 cup tomato sauce · 59 kcal
• 5 egg whites, beaten · 79 kcal
• 1½ cups cooked green beans · 104 kcal
• ½ cup low-fat mozzarella, shredded · 167 kcal

Method

1. Preheat your oven to 350°F (175°C). Brown the 95% lean ground beef in a large pot, then drain the excess fat.

   

2. Add the cilantro, onion, bay leaves, sweet peppers, green peppers, beef broth, annatto paste, garlic, and tomato sauce to the meat. Cook over medium heat for 5 minutes, then set aside.

   

3. Boil the peeled plantains in 10 cups of water until soft, then drain. In a large bowl, mash the plantains and mix in the olive oil to form a soft dough. In a separate bowl, beat the egg whites until foamy.

   

4. Spread half of the plantain dough in an 11" x 14" (28 x 35 cm) baking pan. Layer with the meat filling, beaten egg whites, and half of the green beans.

   

5. Repeat the layers, finishing with a final layer of plantains and egg whites. Sprinkle the shredded mozzarella cheese evenly on top.

   

6. Bake for 20 minutes until hot and bubbly, then let cool slightly before slicing into 16 squares.

   

Adapted from an NIH / NHLBI heart-healthy recipe (public domain). Portions, macros, diet checks and step photos by Besly.