Pastel de Yuca con Carne (Cassava and Beef Casserole)

Gluten Free
Health score
14%
Pastel de Yuca con Carne (Cassava and Beef Casserole)
45 min.
6
642kcal

Suggestions

Ingredients

  • tablespoons butter 
  • cup cheddar cheese grated
  • tablespoons cilantro leaves fresh chopped
  • tablespoon parsley fresh chopped
  •  garlic cloves minced
  • pound ground beef 
  • 0.5 cup milk 
  • tablespoon olive oil 
  •  onions peeled finely chopped
  • 0.5 cup parmesan grated
  • 0.5 cup bell pepper red chopped
  • servings salt and pepper 
  • servings salt and pepper black
  • tablespoon tomato paste 
  • cup tomato sauce 
  • pounds yuca fresh

Equipment

  • frying pan
  • sauce pan
  • oven
  • pot
  • baking pan
  • slotted spoon

Directions

  1. Heat the oil over medium-high heat in a sauce pan. Cook the beef.
  2. Remove the meat from the pan with a slotted spoon.
  3. Add the onions to the pan and saute until the onions are soft, about 5 minutes.
  4. Add the garlic and red bell pepper and cook for 5 minutes more.
  5. Add the tomato paste, cilantro, parsley and tomato sauce. Stir and cook for 2 minutes more.Season with salt and pepper. Return the meat to the pan and cook over medium-low heat for about 30 minutes until the beef is fully cooked.Pre-heat the oven to 400 degrees F.
  6. Place the yuca into pieces and place into a pot of cold, salted water. Bring the water to a boil and cook it until is tender, about 10 minutes.
  7. Drain the yuca and return it to the pot.
  8. Add the butter, milk and mash it to make a puree. Season with salt and pepper.
  9. Spread half of the mashed yuca evenly in a baking dish.When the meat is ready, put it on top of the yuca and spread the remaining mashed yuca evenly all over the top.
  10. Add the cheeses over the yuca and bake the casserole until the top is golden, about 20 to 25 minutes.

Nutrition Facts

Calories642kcal
Protein15.14%
Fat43.47%
Carbs41.39%

Properties

Glycemic Index
74.38
Glycemic Load
36.08
Inflammation Score
-8
Nutrition Score
23.142608570016%

Flavonoids

Apigenin
1.44mg
Luteolin
0.09mg
Isorhamnetin
1.84mg
Kaempferol
0.25mg
Myricetin
0.13mg
Quercetin
7.57mg

Nutrients percent of daily need

Calories:642.12kcal
32.11%
Fat:31.09g
47.83%
Saturated Fat:14.04g
87.75%
Carbohydrates:66.62g
22.21%
Net Carbohydrates:62.23g
22.63%
Sugar:7.56g
8.4%
Cholesterol:90.65mg
30.22%
Sodium:971.12mg
42.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.36g
48.72%
Vitamin C:54.59mg
66.17%
Manganese:0.73mg
36.66%
Phosphorus:355.86mg
35.59%
Vitamin B12:2.04µg
33.92%
Zinc:4.91mg
32.72%
Calcium:315.71mg
31.57%
Selenium:20.83µg
29.76%
Vitamin B6:0.56mg
27.78%
Vitamin B3:5.21mg
26.07%
Potassium:906.2mg
25.89%
Vitamin B2:0.38mg
22.26%
Vitamin A:1095.28IU
21.91%
Vitamin K:20.19µg
19.23%
Fiber:4.38g
17.54%
Magnesium:69.04mg
17.26%
Folate:68.61µg
17.15%
Vitamin B1:0.22mg
14.87%
Iron:2.66mg
14.79%
Copper:0.29mg
14.28%
Vitamin E:2.13mg
14.18%
Vitamin B5:0.96mg
9.65%
Vitamin D:0.45µg
3.03%