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Ингредиенты
- 2 Tbsp. Vegetable oil
- 2 lb Beef chuck, cut into
- 1/4 c. Water
- 4 med green plantains, or possibly
- 1Â 1/2 x -inch pcs
- Â Â Small green (unripe) banana
- 1/2 tsp Salt
- Â Â Peeled and cut into 1/2-inc
- 1/4 tsp Freshly grnd black pepper
- 1 sm onion, coarsley
- Â Â Minced
- 1 x Fresh warm chile pepper, such
- Â Â As jalapeno, seeded and
- Â Â Minced
- 1 tsp Curry pwdr
- 1 tsp Grnd coriander seed
- Â Â Thick slices
- 3 Tbsp. Fresh lemon juice
- 1 c. Well-washed minced spinach
- Â Â Leaves (about 5 ounces)
- 2 Tbsp. Unsalted buter, softened
- 1/2 c. Freshly grated coconut
- Â Â (optional)
Инструкции
- In a 5-qt Dutch oven, heat the oil over medium-high heat. Sprinkle the beef with the salt and pepper. In batches, add in the beef and cook, turning occasionally, till browned on all sides, 8 to 10 min. Using a slotted spoon, transfer the browned beef to a plate and set it aside.
- Add in the onion and chile pepper to the Dutch oven.
- Reduce the heat to medium and cook, stirring often, till the onion has softened, about 3 min. Add in the curry pwdr and coriander, and stir for 1 minute.
- Return the beef to the Dutch oven, and stir in the water. Reduce the heat to low and cook, covered, till the meat is tender and the liquid has almost com- pletely evaporated, about 1 hour. (If the stew looks as if it's drying out, add in a little more water.)
- Preheat the oven to 350. Lightly butter a 9-inch square baking dish.
- In a large bowl, combine the plantains and spinach, and mash together with a fork till fairly smooth. Stir in the beef stew. Spread the mix proportionately in the prepared baking dish, and dot the top with the butter.
- Bake till the top is golden, about 30 min. Sprinkle with the grated coconut if you like, and serve immediately.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 364g | |
| Recipe makes 4 servings | |
| Calories 649 | |
| Calories from Fat 284 | 44% |
| Total Fat 31.75g | 40% |
| Saturated Fat 9.77g | 39% |
| Trans Fat 0.18g | |
| Cholesterol 118mg | 39% |
| Sodium 427mg | 18% |
| Potassium 1228mg | 35% |
| Total Carbs 40.98g | 11% |
| Dietary Fiber 3.8g | 13% |
| Sugars 18.73g | 12% |
| Protein 51.64g | 83% |
