Recipes · Dominican · Casseroles
Pastelón
One serving has 853 kcal and 35 g protein, and at least a fifth of a woman's daily need of cobalamin (132%), vitamin K (107%), pyridoxine (88%), zinc (86%), vitamin C (84%) and phosphorus (74%). Ready in 70 minutes.
- Preparation: 25 min
- Cooking: 45 min
- Makes: 1 serving (492 g)
- Difficulty: Medium
- Diets: Gluten-free, High protein
- Contains: beef, dairy, egg
Ingredients
- 220 g Plantains, ripe, raw
- 110 g Beef, ground, 80% lean, raw
- 35 g Tomato sauce, canned
- 25 g Onions, raw
- 20 g Bell pepper, green, raw
- 6 g Garlic, raw
- 25 g Eggs, whole, raw
- 35 g Mozzarella, low-moisture
- 15 g Vegetable oil
- 0.5 g Cumin
- 0.5 g Salt
Method
- Peel the ripe plantains, slice lengthwise, and fry in half the oil for 2-3 minutes a side until golden and soft; drain and lightly mash or keep as slices for layering.
- Cook the onion, bell pepper and garlic in the remaining oil for 5 minutes, add the ground beef and cumin, and cook, breaking it up, until fully browned with no pink left, about 8 minutes.
- Stir in the tomato sauce and simmer for 8 minutes to make a thick picadillo.
- Grease a small baking dish and layer half the plantain on the bottom, then all the picadillo, then the rest of the plantain on top.
- Beat the egg and pour it evenly over the top, then scatter the mozzarella over everything.
- Bake at 190 °C (375 °F) for 20-25 minutes until the top is set and golden. Let it rest for 5 minutes before cutting.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 853 kcal | 40% |
| Carbohydrates | 79.6 g | |
| Water | 324 mL | |
| Fiber | 5.2 g | 18% |
| Protein | 34.5 g | 72% |
| Tryptophan | 0.34 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.5 g | |
| Lysine | 2.2 g | |
| Methionine | 0.78 g | |
| Cystine | 0.32 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.7 g | |
| Histidine | 0.9 g | |
| Fat | 47.4 g | |
| Monounsaturated | 16.2 g | |
| Polyunsaturated | 10.1 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.7 g | |
| Saturated | 15.4 g | |
| Trans-Fats | 1.7 g | |
| Cholesterol | 194 mg | |
| Calcium | 313 mg | 31% |
| Copper | 0.35 mg | 39% |
| Iron | 4.8 mg | 26% |
| Magnesium | 123 mg | 40% |
| Manganese | 0.56 mg | 31% |
| Phosphorus | 518 mg | 74% |
| Potassium | 1,677 mg | 36% |
| Selenium | 38.4 µg | 70% |
| Sodium | 713 mg | |
| Zinc | 6.8 mg | 86% |
| Thiamin (vitamin B1) | 0.25 mg | 23% |
| Riboflavin (vitamin B2) | 0.61 mg | 55% |
| Niacin (vitamin B3) | 6.7 mg | 48% |
| Pantothenic acid (vitamin B5) | 1.9 mg | 39% |
| Pyridoxine (vitamin B6) | 1.1 mg | 88% |
| Folate (vitamin B9) | 87.4 µg | 22% |
| Cobalamin (vitamin B12) | 3.2 µg | 132% |
| Choline | 178 mg | 42% |
| Vitamin A | 259 µg | 37% |
| Vitamin C | 62.8 mg | 84% |
| Vitamin D (D2 + D3) | 29.1 IU | 5% |
| Vitamin E | 2.5 mg | 16% |
| Vitamin K | 96.1 µg | 107% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
4.5 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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