Cuban cuisine is truly one of a kind. The island in the Caribbean celebrates the influences of several different cultures on its traditional recipes. The indigenous people who lived on the island in pre-colonial times made heavy use of the island’s tropical vegetables, including root veggies. The Spanish colonized the island and brought their own influence, and when the slave trade brought Africans to Cuba, the array of culinary influences diversified even more. So when you choose to prepare a traditional Cuban dinner for friends and family, be prepared for surprise after surprise, as your loved ones discover unique flavor combinations and ingredients as they dig into a popular Cuban recipe, Cuban Rice and Eggs.
This dish is a satisfying one, and will ensure that no one leaves the table hungry. Combining protein-rich eggs with the complex carbohydrates available in rice, and a whopping dose of veggies, will truly make a complete, and satiating meal! Choose a rice that is whole grain, so that you can ensure that none of the original nutrients in the rice have been stripped away, and that each grain contains the fiber you need to stay full and maintain stable energy. Combining a complex, whole grain carbohydrate with the protein in eggs and in lean turkey is a great way to make sure you’re keeping your body nourished and energized.
The crown jewels of this recipe are, of course, the veggies. We’ve used plantains, which are a Cuban food staple, and can now be found at most grocery stores. Because they look so much like bananas, remember to check the signage in your produce section! Combine them with onions, peppers, tomatoes, peas, carrots, and raisins, and you have a fabulous fruit and vegetable medley. You’ve heard that a colorful plate is a healthy one? This plate is the perfect picture of health and clean eating.
Yields: 6 servings | Serving Size: 1 plate | Calories: 480 | Total Fat: 13 g | Saturated Fat: 3 g | Trans Fat: 0 g | Cholesterol: 196 mg | Sodium: 165 mg | Carbohydrates: 74 g | Dietary Fiber: 8 g | Sugars: 15 g | Protein: 20 g | SmartPoints (Freestyle): 15
- 1 cup uncooked short, medium or long-grained brown rice
- 2 tablespoons extra virgin olive oil
- 1 clove garlic, finely chopped
- 1 medium onion, finely chopped
- 4 medium tomatoes, diced
- 1-1/2 pounds lean ground turkey
- 3 tablespoons lite soy sauce, Braggs Aminos or coconut aminos
- 1 tablespoon Worcestershire sauce
- 1 big potato, peeled and diced
- 1 big carrot, peeled and diced
- 1 red bell pepper, diced
- 1 cup frozen peas
- 1/2 cup raisins, golden or regular, soaked in water for 10 minutes then drained
- 2 very brown, soft (overripe) plantains, cut into slices
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 6 eggs
- Rinse the rice in a strainer under tap water for 30 seconds to clean.
- In a large covered pot over high heat, bring 12 cups of salted water to a boil.
- Stir in the rice, and allow to boil uncovered for 30 minutes. Do not stir the rice at all cooking, just once when adding it to the pot.
- Drain the cooked rice through a strainer, getting rid of all of the water.
- Add back to the pot and cover ( no heat). Allow to sit for 10 minutes.
- While the rice is boiling, over medium heat, in a medium saucepan with extra virgin olive oil, sautè the garlic until golden then add the onions. Cook until they change color. Add the tomatoes and cook for about 5 minutes.
- Add the ground meat, cooking for 10 minutes or until the meat is cooked through then add the soy sauce and Worcestershire sauce.
- Add the potatoes, carrots and bell pepper then cover and simmer over low - medium heat for 10 minutes.
- Add the peas and raisins then cook for another 10 minutes.
- Meanwhile, while waiting for the meat to cook, quickly brown the plantains with 1 tablespoon extra virgin olive oil in another saucepan then set aside. Wipe the saucepan with a kitchen paper towel to fry the eggs.
- When the ground turkey is cooked, fry the eggs in the saucepan with little oil. Season with salt.
- Compose the plate with the white rice on one side topped with the egg, fried plantains and meat on both sides. Serve hot.
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