Beef with Black Beans, Fried Plantains and Rice
Nutritional values
(Percentage of daily recommendation)
| Calorie | 896 cal. | (43 %) | ||
| Protein | 43 g | (44 %) | ||
| Fat | 50 g | (43 %) | ||
| Carbohydrates | 69 g | (46 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.5 g | (12 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 2.1 μg | (11 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin K | 32.1 μg | (54 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 17.2 mg | (143 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 96 μg | (32 %) | ||
| Pantothenic acid | 2.6 mg | (43 %) | ||
| Biotin | 27.5 μg | (61 %) | ||
| Vitamin B₁₂ | 7.4 μg | (247 %) | ||
| Vitamin C | 19 mg | (20 %) | ||
| Potassium | 929 mg | (23 %) | ||
| Calcium | 89 mg | (9 %) | ||
| Magnesium | 91 mg | (30 %) | ||
| Iron | 5.6 mg | (37 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 8.8 mg | (110 %) | ||
| Saturated fatty acids | 26.9 g | |||
| Uric acid | 265 mg | |||
| Cholesterol | 389 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 250 grams dried black Beans
- 500 grams Beef (Leg, hip)
- salt
- 1 tsp black peppercorns
- 2 cloves
- 1 bay leaf
- 4 garlic cloves
- 100 grams streaky Smoked bacon
- 1 onion
- 5 Tbsps clarified butter
- freshly ground peppers
- ¼ tsp Chili powder
- ¼ tsp ground cilantro
- 250 grams Long grain rice
- 1 ripe plantain
- 4 Tbsps butter
- 4 eggs
Preparation steps
Soak the beans in cold water overnight.
Preheat the oven to 150°C (approximately 300°F).
Cut the meat into large pieces, taking care to remove the fat and sinews. Place the meat in a Dutch oven, cover with water, add the peppercorns, cloves and bay leaf, season with salt and bring to a boil. Cover and bake until the meat is tender, about 2 hours.
After the meat has cooked for one hour, drain the beans. Drain the beans and place in a saucepan with 600 ml (approximately 2 1/4 cups) of fresh water. Peel and coarsely chop the garlic. Add the bacon to the beans. Cover and cook over low heat until the beans are tender, about 1 1/2 hours, adding more water if the pan is getting dry. Season with salt.
Lift the meat out of the broth and let cool slightly. Using two forks, shred the meat. Peel the onion and chop finely. Heat the clarified butter in a skillet and cook the onion and garlic until translucent. Add the shredded meat, stir in the chile powder and cilantro, season with salt and pepper and cook, stirring until lightly browned and crispy, about 10 minutes. Set aside.
Cook the rice according to package directions.
Peel and slice the plantains. Heat the butter in a large skillet and saute the plantains until golden brown, about 7 minutes. Remove with a slotted spoon and drain on paper towels.
Crack the eggs into the pan and cook until the whites are set and a little crispy on the edges. Meanwhile, heat the meat again. To serve, arrange the beans, rice, meat and plantains on plates and top with the fried eggs.
