IBS-Friendly Traditional Dominican Shepherd's Pie
My family is from the Dominican Republic and I grew up eating plantains either for breakfast, lunch or dinner, and would never get tired of it. There are a lot of health benefits to eating plantains, and the great thing about them is that they’re gluten-free! I know a lot of us IBS sufferers are sensitive to gluten, so I figured why not share this recipe that some of you might appreciate! Here’s a traditional Dominican recipe that I learned from my mother growing up with a few slight adjustments to make it IBS-friendly: Pastelón de Plátano Maduro (or the Dominican version of Baked Shepherd’s Pie). Hope you enjoy!
Ingredients for Dominican shepherd's pie layers and topping:
- 9 yellow plantains
- ¼ cup of almond milk
- 2 tbsp. of butter
- ½ tsp. of salt
- ½ of a cup of shredded cheddar cheese
- ½ of a cup of shredded parmesan cheese
Ingredients for the Dominican shepherd's pie meat stuffing:
- 1½ lbs. of ground turkey
- 1 tbsp. of vegetable oil
- 3 tbsp. of tomato paste
- ¼ cup of beef stock
- Garlic powder (to taste)
- Onion powder (to taste)
- Salt (to taste)
- Pepper (to taste)
- Chili powder (to taste)
- ¼ cup of fresh chopped Cilantro
- ½ of a green bell pepper chopped
- ½ of a red bell pepper chopped
Directions for Dominican shepherd's pie:
- Preheat oven to 400oF.
- Peel and cut the plantains into halves, then place them in a large pot, and cover with water and a pinch of salt.
- Cover the pot with a lid with a slight opening for easy steam release, and bring to a boil. Make sure to add about a cup of water when foam starts to build up, and then lower the temperature to medium heat at that point.
- Once the plantains are dark yellow and tender, turn off the heat and drain the water.
- Combine the milk, butter, and plantains by mashing all of it together, then set aside.
- Add oil to a large skillet on medium heat and cook the ground turkey. As it browns, add your seasonings to taste. Make sure the meat does not dry out by adding a little water if needed.
- Once fully browned, add the peppers, cilantro, tomato paste, and beef stock and let it cook for another 10 minutes.
- Take a baking dish and spray with non-stick coconut oil. Spread half of the plantain mixture at the bottom of the dish, then add meat mixture on top while also sprinkled with shredded cheddar cheese.
- Spread the remaining mashed plantain and then top with more cheese.
- Bake at 400oF for 15 minutes. After that, broil on high for 5 minutes.
- Once done, take out of the oven and let it set for about 5-10 minutes.
- Serve and enjoy!
This is one of my favorite dishes, and although it wasn’t made exactly the traditional way since I’m trying to stick to low-FODMAP ingredients, I still enjoyed the great taste. I understand for many of us IBS sufferers, garlic and onion can be a trigger food, so feel free to omit any ingredients that you feel may not work well with you. I hope you all enjoy this cultural dish if you’ve never tried it before, and it’s a perfect side dish for the holidays!
- calories: 1573
- carbohydrates: 107g
- cholesterol: 541mg
- fiber: 8.2g
- potassium: 1535mg
- protein: 150g
- saturated fat: 19.3g
- sodium: 1223mg
- total fat: 72.7g
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