Tuesday, September 7, 2010


Picadillo is a Hispanic dish. Cubans, Brazilians, and Mexicans (and probably every other South American country) has their own variation on the dish. It is traditionally a dish made with ground beef that is served over rice, or can be made in to empanadas. Since Jordan is Cuban, I've had the great pleasure of trying his mothers Picadillo on several occasions.

Jordan always tells me that his favorite foods are Cuban foods, which have a lot of fat in them. I try to make the argument that he could make some substitutions in the recipes to make the dishes healthier, but he says it will make them lose their flavor.

So... a challenge?

I took this Traditional Cuban Picadillo Recipe I found online, and analyzed the nutrition and modified it. Usually Cuban Picadillo also contains raisins, so I added a cup of raisins to my modified recipe, and to the traditional recipe when analyzing.

My Modified Picadillo Recipe Included:
*4 cloves of Garlic
*~ 2 tb olive oil
* 2 medium onions, finely chopped
* 1 large green bell pepper, chopped
* 1 tsp cumin
* 1 tsp oregano
*1 tsp fresh ground black pepper
* 1/2 tsp salt
* 1 cup beef broth (can use vegetable/ chicken/ just water)
* 1 Package Shady Brook Farms Lean Ground Turkey (20 oz raw, about 1 LB cooked)
* 2 small cans tomato sauce
* 2 medium potatoes (roughly peeled), diced
* 10 large green olives, cut
*~ 1 cup raisins

1. Saute onions, peppers and garlic in olive oil over medium heat, until softened.
2. Mix meat with spices, then add to pan with vegetables. Add broth, and tomato sauce. Let cook, covered at medium heat for about 15 minutes.
3. Add potatoes. Cook for an additional 15 minutes.
** note- I stated 'roughly peeled,' the original recipe said peeled, but frankly I enjoy the peel- and its where all of the fiber is! so basically I just lazily peel a potato so that about 2/3 of the skin is off, so the texture is better but I still can have the fiber and nutrients from some of the peel. You could do as you wish.
4. Add in olives and raisins, simmer until potatoes are fork tender.
5. Serve over (brown) rice or with a whole wheat tortilla!

Note- instead of ground turkey you could use a lean ground beef, ground chicken, or even diced up chicken breast or other lean meat. Megan actually came over for dinner, so I made her a batch that had tofu, and no beef broth- and she seemed to enjoy it as well! So be creative!

According to the website I got the original recipe from, the recipe makes 4-6 servings, which I found to be way off! There were 4 of us eating good size portions, and I'd say I still have at least 1/3 left. So honestly, I would say this makes about 8 servings. But of course, that may have something to do with my adding more vegetables. To be as fair as possible, below I compared the two recipes dividing them into 6 servings each:

The Nutrition Break Down:

The Original Recipe:
  • 400 calories
  • 20 grams fat- 6 grams Sat Fat, 10.5 MUFA,
  • 35 grams carb- 4 grams fiber
  • 23 grams protein
My Modified Recipe
  • 360 calories
  • 12 grams fat- 2.5 Sat fat, 6.5 MUFA
  • 40.5 grams Carb- 5 grams fiber
  • 23 grams protein
So, the nutrition facts do not look that much different, but again, honestly, considering volumetrics, you would not eat as much of the modified version as you would the original version (as in 1/6th of the recipe).
And Saving 8 grams of fat certainly is not too shabby!

No comments:

Post a Comment