Braised Short Ribs with Seared Scallop on Mofongo Cake

Gluten Free
Dairy Free
Health score
18%
Braised Short Ribs with Seared Scallop on Mofongo Cake
175 min.
6
644kcal

Suggestions

Ingredients

  • pieces bacon chopped
  •  bananas green peeled chopped
  •  bay leaves divided
  • bunch cilantro sprigs fresh divided
  • cloves garlic divided minced
  • quart concord grape juice 
  •  bell pepper green divided chopped
  • ounce olives green
  • teaspoons ground cumin divided
  • servings kosher salt and pepper black freshly ground to taste
  • tablespoons olive oil divided
  • teaspoons paprika divided
  • cup red wine 
  • ounce roasted peppers red sliced
  •  sea scallops 
  • 2.5 pounds short cut in 2 pieces
  •  onion white divided chopped

Equipment

  • frying pan
  • pot
  • wooden spoon
  • cookie cutter

Directions

  1. In a 3-quart heavy-bottomed pot, heat 2 tablespoons olive oil over medium-high heat. Season the short ribs with salt and pepper. Brown the short ribs for about 6 to 8 minutes per side, or until a nice crust forms.
  2. Pour in the grape juice and wine, scraping up any brown bits off the bottom of the pot with a wooden spoon.
  3. Add 1/2 of the green peppers, 1/2 onions, 1/2 garlic, 1/2 cilantro, 2 bay leaves, cumin, paprika, olives, roasted peppers, salt, and pepper. Bring to a boil, then reduce the heat and simmer for 2 1/2 hours.
  4. Meanwhile, boil the green bananas until fork tender. Strain and mash until smooth.
  5. Let cool. Cook the bacon in a medium skillet over medium heat until crispy.
  6. Add the remaining peppers, onion, garlic and 1/2 of the cilantro. Cook the mixture for about 8 minutes, and then add to the mashed plantains mixture and set aside.
  7. Oil the scallops with the remaining tablespoon of olive oil, and season with salt and pepper. Sear the scallops on both sides until golden brown, about 3 to 4 minutes per side.
  8. Use a 3-inch ring mold or circle-shaped cookie cutter and fill with mofongo, to shape on serving plate.
  9. Place a seared scallop on top of mofongo cake.
  10. Remove the short ribs from the pot and shear with fork.
  11. Place the ribs on top of the scallop, then use the sauce from the pan and pour about 2 tablespoons on top of it all and serve.

Nutrition Facts

Calories644kcal
Protein21.44%
Fat47.47%
Carbs31.09%

Properties

Glycemic Index
36.8
Glycemic Load
9.62
Inflammation Score
-8
Nutrition Score
26.16521726743%

Flavonoids

Cyanidin
1.48mg
Petunidin
2.4mg
Delphinidin
3.83mg
Malvidin
23.15mg
Pelargonidin
0.03mg
Peonidin
2.17mg
Catechin
8.95mg
Epigallocatechin
0.02mg
Epicatechin
2.41mg
Hesperetin
0.25mg
Naringenin
0.71mg
Apigenin
0.08mg
Luteolin
1.06mg
Isorhamnetin
0.93mg
Kaempferol
0.28mg
Myricetin
1.33mg
Quercetin
6.52mg
Gallocatechin
0.03mg

Nutrients percent of daily need

Calories:644.47kcal
32.22%
Fat:32.84g
50.53%
Saturated Fat:10.35g
64.71%
Carbohydrates:48.39g
16.13%
Net Carbohydrates:44.35g
16.13%
Sugar:33.7g
37.44%
Cholesterol:99.52mg
33.17%
Sodium:659.09mg
28.66%
Alcohol:4.24g
100%
Alcohol %:1.02%
100%
Protein:33.38g
66.76%
Vitamin B12:5µg
83.31%
Vitamin B6:1.12mg
55.75%
Zinc:7.46mg
49.74%
Manganese:0.84mg
41.81%
Phosphorus:415.13mg
41.51%
Selenium:27.84µg
39.78%
Vitamin C:30.08mg
36.46%
Vitamin B3:6.86mg
34.29%
Potassium:1192.39mg
34.07%
Iron:4.9mg
27.2%
Magnesium:89.5mg
22.37%
Vitamin B2:0.36mg
20.98%
Vitamin B1:0.28mg
18.88%
Fiber:4.04g
16.15%
Copper:0.28mg
13.78%
Vitamin E:2.05mg
13.68%
Vitamin A:682.69IU
13.65%
Vitamin K:12.06µg
11.48%
Vitamin B5:1.04mg
10.39%
Folate:35.66µg
8.92%
Calcium:70.09mg
7.01%