Diabetic Living USA – July 2019

72 DI ABETIC LI VING / FALL 2 019

Nourish: A TASTE OF LATIN AMERICA

Cuban Beef Picadillo

over Plantain Mash

ACTIVE: 30 min. TOTAL: 55 min.

35g CARB

Ground beef cooked with tomatoes and

briny olives can be found all over Latin

America. This is a favorite Cuban variation

served over plantains, starchy vegetables

that look like giant bananas. You can also

serve the picadillo over rice or potatoes.

Plantains

2 medium green plantains

(about 1 lb. total), unpeeled

1 cup hot water or as needed

2 tsp. olive oil

¼ tsp. salt

¼ tsp. ground pepper

Picadillo

2 tsp. olive oil

½    cup    finely  chopped red or green

bell pepper

1    large  shallot,    finely  chopped 

(about  1/3 cup)

1 large clove garlic, minced

¾ lb. 90% lean ground beef

3    plum   tomatoes,   finely  chopped 

(about 1 cup)

6    manzanilla (pimiento-stuffed)  

olives, thinly  sliced  

1 tsp. capers, rinsed

1 tsp. ground cumin

¼ tsp. salt

¼ tsp. ground pepper

1. To prepare plantains: Cut off ends of
   plantains and discard; slice the plan-
   tains in half crosswise. Place in a large
   pot and add enough cold water to cover
   by at least 2 inches. Bring to a boil over
   medium-high heat. Reduce heat slightly
   and simmer until the plantains can be
   easily pierced with a fork, 35 to 45 min-
   utes. (Less-ripe plaintains may need 5
   to 10 minutes additional cooking time.)
   Add boiling water, if needed, to keep the
   plantains covered as they cook. Drain
   in a colander and let stand until cool
   enough to handle, about 5 minutes.


2. Peel the plantains, slice into small
   pieces, and transfer to a large bowl.
   Mash with a potato masher or fork,
   adding up to 1 cup hot water, a little at

a time, to achieve desired consistency

(like your favorite mashed potatoes).

Stir in oil, salt, and pepper; cover and

keep warm.

3. Meanwhile, to prepare picadillo: Heat
   oil in a medium nonstick skillet over
   medium-high heat. Add bell pepper,
   shallot, and garlic; cook, stirring often,
   until softened, about 2 minutes.


4. Add beef; cook, crumbling with a
   wooden spoon, until no longer pink,
   about 3 minutes. Add tomatoes, olives,
   capers, cumin, salt, and pepper. Cover,
   reduce heat to low, and simmer for 12
   minutes. Keep warm.


5. To serve, divide the plantain mash
   among 4 bowls and top with the beef
   mixture. Serve immediately.

SERVES 4: 1 cup picadillo + 1/2 cup

plantain mash each

CAL 339, CARB 35g (fiber 3 g, sugars 16 g),

FAT 15g (sat. fat 4 g), PROTEIN 19g,

CHOL 55mg, SODIUM 485mg,

POTASSIUM 921mg.