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Healthy Pastelón Recipe: Puerto Rican Plantain Lasagna

Growing up spending a lot of time in the vibrant and culturally rich west regions of Puerto Rico, colorful dishes and rich flavors were always a part of my daily life.

One popular dish that held a special place in my heart is pastelón, often referred to as Puerto Rican plantain lasagna. This classic Puerto Rican dish is a delightful combination of sweet plantains and savory picadillo meat filling, layered together to create a mouth-watering experience.

However, as I grew older, the need to adopt a healthier lifestyle became more apparent. This inspired me to find ways to enjoy my favorite recipes without compromising on flavor or cultural authenticity. Today, I’ll share a healthier version of this traditional dish, replacing certain ingredients to create a low-fat, nutrient-rich alternative while retaining the beloved taste of Puerto Rican lasagna.

What is Pastelón?

Pastelón is a traditional dish from the different regions of Puerto Rico that combines sweet plantains with layers of meat filling, usually ground beef picadillo. It’s essentially a lasagna but with a tropical twist, making it distinctly Puerto Rican. This dish is known for its perfect combination of sweet and savory flavors, creating a delightful culinary experience.

Typically, the sweet plantain lasagna is made with ripe plantains, which are sliced into thin strips and fried until golden brown. These thin slices are layered with meat sauce, usually prepared with ground beef, vegetables, and a mix of spices. The result is a dish that is both hearty and delicious, often served with white rice, beans, or a fresh green salad.

The Benefits of a Healthier Pastelón

Adopting a healthier version of pastelón has multiple benefits. By utilizing lean ground turkey instead of traditional ground beef, we significantly reduce the fat content while maintaining a high-protein dish. The use of fresh vegetables like green bell pepper, white onion, and tomatoes enhances the nutritional value, providing essential vitamins and minerals. Additionally, the inclusion of fresh cilantro, green olives, and bay leaves adds not only a burst of flavor but also a range of health benefits.

Our revised recipe also avoids deep frying the plantains, opting for a lighter cooking spray technique. This reduces the amount of vegetable oil used, making the dish lighter and more heart-friendly. We also use reduced-fat shredded cheese and egg whites, cutting down on calories and cholesterol without sacrificing taste.

Ingredients for the Healthier Pastelón

Here’s what you’ll need for our healthy twist on this classic Puerto Rican recipe:

For the Turkey Picadillo

• ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0″ value=”2″>1/2 cup onion, finely chopped
• ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0″ value=”4″>1 tomato, chopped
• ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0″ value=”6″>2 tbsp fresh cilantro
• ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0″ value=”8″>Kosher salt and freshly ground black pepper to taste
• ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0″ value=”10″>1/4 tsp oregano
• ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0″ value=”12″>2 tbsp alcaparrado (capers or green olives)

For the Plantain Layers

• ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0″ value=”2″>4 ripe plantains, peeled and sliced into long, thin strips
• ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0″ value=”4″>3 large egg whites, beaten
• ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0″ value=”6″>1 1/2 cups reduced-fat shredded Mexican blend cheese

Step-by-Step Instructions for Preparing the Healthy Pastelón

Creating this healthy pastelón involves several steps, but the effort is well worth it. Here’s a detailed guide to help you through the process:

Step 1: Prepare the Turkey Picadillo

1. Brown the Ground Turkey: Heat a large skillet over medium heat. Add the lean ground turkey and season with kosher salt and freshly ground black pepper. Use a wooden spoon to break the meat up into small pieces as it cooks.
2. Add Vegetables: Once the turkey is browned, add the finely chopped onion, minced garlic, chopped tomato, green bell pepper, and fresh cilantro. Continue cooking on medium-low heat until the vegetables are tender.
3. Season the Mixture: Stir in the alcaparrado (or green olives and capers), along with about 2 tablespoons of the brine for added flavor. Add ground cumin, oregano, and bay leaves. Mix well to ensure even seasoning.
4. Incorporate Tomato Sauce: Pour in the tomato sauce and 1/4 cup of water. Mix thoroughly, then reduce the heat to low and simmer the mixture, covered, for about 15 minutes.

Step 2: Prepare the Plantains

1. Preheat the Oven: Preheat your oven to 350°F.
2. Slice the Plantains: Peel the ripe plantains and slice them into long, thin strips. These will form the plantain layers.
3. Cook the Plantains: Heat a large non-stick sauté pan over medium-high heat. Lightly spray the bottom of the pan with cooking spray. Cook the plantain slices for 2-3 minutes on each side, or until they turn golden brown. Set aside on a paper towel to drain any excess oil.

Step 3: Assemble the Pastelón

1. Layer the Ingredients: Lightly spray a 9 x 9 baking dish with cooking spray. Begin by layering the bottom of the baking dish with the cooked plantain strips. Follow with a layer of the turkey picadillo, then sprinkle about 1/4 cup of the reduced-fat shredded cheese. Repeat the layers of plantains, meat mixture, and cheese until you run out of ingredients, finishing with a top layer of plantains.
2. Prepare the Egg Mixture: In a medium bowl, beat the large egg and egg whites together with 2 tablespoons of fat-free milk. Pour this egg mixture evenly over the assembled pastelón to help bind everything together. Allow it to sit for a minute or two to soak in.
3. Top with Cheese: Sprinkle the remaining shredded cheese on top of the plantain layer.

Step 4: Bake the Pastelón

1. Cover and Bake: Cover the baking dish tightly with aluminum foil. Bake in the preheated oven for 30 to 35 minutes, or until the pastelón is completely heated through and the cheese is melted and bubbly.
2. Serve and Enjoy: Remove the pastelón from the oven and allow it to cool slightly before cutting it into 9 equal pieces. Serve with your favorite sides, such as white rice, kidney beans, or a fresh green salad.

Nutritional Information

Here’s the nutritional breakdown for one serving (1/9th slice) of our healthy pastelón:

• ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0″ value=”2″>Carbohydrates: 30g
• ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0″ value=”4″>Fat: 9g
• ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0″ value=”6″>Sodium: 314mg
• ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0″ value=”8″>Sugar: 13g

This healthy pastelón recipe is a wonderful way to enjoy the flavors and traditions of Puerto Rican cuisine while adhering to a healthier lifestyle. By making a few key substitutions, we’ve created a dish that’s lower in fat and calories but still rich in flavor and cultural significance.

Whether you’re a long-time fan of Puerto Rican recipes or trying pastelón for the first time, this dish is sure to become one of your favorite recipes. It’s the perfect combination of sweet and savory, with layers of plantains and a delicious turkey picadillo that will have you coming back for more.

If you’re interested in more healthy and delicious recipes, or if you’d like personalized advice on how to incorporate traditional dishes into a healthier diet, don’t hesitate to book a call with one of our expert nutritionists. We’re here to help you enjoy the best of both worlds—cultural tradition and modern health.

Buen provecho! Enjoy your meal!