Costa Rica Casado Recipe: A Delicious And Healthy Meal

April 29, 2023 Post a Comment

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Description

Casado is a traditional Costa Rican dish that is full of flavor and nutrition. It typically consists of rice, black beans, plantains, salad, and a protein source such as fish, chicken, or beef. The name "casado" means "married" in Spanish, and the dish is said to represent the marriage of all the different flavors and ingredients on one plate.

Prep Time

The prep time for this recipe is about 20 minutes.

Cook Time

The cook time for this recipe is about 40 minutes.

Ingredients

For the rice: - 1 cup of rice - 2 cups of water - Salt to taste For the black beans: - 1 can of black beans - 1/2 onion, chopped - 1 garlic clove, minced - 1 tablespoon of vegetable oil - Salt to taste For the plantains: - 2 ripe plantains - 2 tablespoons of vegetable oil - Salt to taste For the salad: - 2 cups of mixed greens - 1 tomato, chopped - 1/4 onion, chopped - 1/4 cup of cilantro, chopped - 2 tablespoons of lime juice - Salt to taste For the protein: - 4 pieces of chicken, beef or fish - 1 tablespoon of vegetable oil - Salt and pepper to taste

Equipment

- Large pot - Frying pan - Mixing bowl - Tongs

Method

1. Start by cooking the rice. In a large pot, bring 2 cups of water to a boil. Add one cup of rice and a pinch of salt, stir and let it simmer for about 18-20 minutes or until the water is absorbed. 2. While the rice is cooking, prepare the black beans. In a frying pan, heat one tablespoon of vegetable oil over medium heat. Add the chopped onion and garlic and sauté until they are soft and fragrant. Add the can of black beans (drained and rinsed) to the pan and stir well. Let it cook for about 10 minutes, stirring occasionally. 3. For the plantains, peel and slice them into small pieces. In a frying pan, heat two tablespoons of vegetable oil over medium-high heat. Add the plantain slices and fry them until they are golden brown on both sides. Remove them from the pan and place them on a paper towel to absorb any excess oil. 4. For the salad, mix the mixed greens, chopped tomato, chopped onion, chopped cilantro, lime juice, and salt in a mixing bowl. Toss well and set aside. 5. For the protein, season the chicken, beef, or fish with salt and pepper. In a frying pan, heat one tablespoon of vegetable oil over medium-high heat. Add the protein source and cook until it is fully cooked. 6. To assemble the casado, place a scoop of rice on one side of the plate and a scoop of black beans on the other side. Add the fried plantains on top of the rice and the protein source on top of the black beans. Finally, add a generous portion of the salad on top of everything.

Notes

This recipe can be customized to your liking. You can use any type of protein source you prefer and adjust the seasoning to your taste. You can also add avocado or hot sauce for an extra kick of flavor.

Nutrition Info

This recipe serves four people and contains approximately: - Calories: 500 - Fat: 18g - Carbohydrates: 60g - Protein: 28g - Fiber: 11g

Recipe Tips

- Make sure to rinse the black beans before cooking them to remove any excess sodium. - Use ripe plantains for a sweeter taste. - For a healthier option, you can use brown rice instead of white rice. - To save time, you can use a rice cooker to cook the rice. - You can marinate the protein source in advance to add more flavor.