4 Serves
81 Mins
48 g
120 g
40 g
Prepare the protein, rice, black beans, and plantains by washing and chopping the necessary vegetables using a chefs knife and cutting board.
Ingredients, vitamins, and health benefits
Black Pepper
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IndianVitamin K
6 µg / 120 µgVitamin B1
1 mg / 1.2 mgVitamin B2
0 mg / 1.3 mgVitamin B3
3 mg / 16 mgVitamin B5
1 mg / 5 mgVitamin B6
0 mg / 1.7 mgFolate
480 µg / 400 µgCalcium
292 mg / 1,300 mgIron
20 mg / 18 mgMagnesium
163 mg / 420 mgPhosphorus
1131 mg / 1,250 mgPotassium
1102 mg / 4,700 mgSodium
1290 mg / 2,300 mgZinc
7 mg / 11 mgCopper
2 mg / 0.9 mgManganese
3 mg / 2.3 mgSelenium
3 µg / 55 µgFiber
10 g / 28 gSugar
3 g / 50 gSaturated Fat
3 g / 20 gCholesterol
0 mg / 300 mgCaffeine
0 mgNet Carbs
110 gAlcohol
0 g
Heat the cooking oil in a large frying pan over medium heat.
Sauté the onions and garlic in the frying pan until fragrant, then add your chosen protein and cook until browned and fully cooked through.
Season the mixture with salt and pepper to taste, then serve alongside prepared rice, black beans, and fried plantains.
Black Beans
White Rice
Plantain
Protein (Chicken, Beef, or Fish)
Cooking Oil
Onion
Garlic
Salt
Vitamin A
0 µg / 900 µgVitamin C
5 mg / 90 mgVitamin E
3 mg / 15 mgVitamin K
6 µg / 120 µgVitamin B1
1 mg / 1.2 mgVitamin B2
0 mg / 1.3 mgVitamin B3
3 mg / 16 mgVitamin B5
1 mg / 5 mgVitamin B6
0 mg / 1.7 mgFolate
480 µg / 400 µgCalcium
292 mg / 1,300 mgIron
20 mg / 18 mgMagnesium
163 mg / 420 mgPhosphorus
1131 mg / 1,250 mgPotassium
1102 mg / 4,700 mgSodium
Fiber
10 g / 28 gSugar
3 g / 50 gSaturated Fat
3 g / 20 gCholesterol
0 mg / 300 mgCaffeine
0 mgNet Carbs
23
g140
g23
g
Zinc
7 mg / 11 mgCopper
2 mg / 0.9 mgManganese
3 mg / 2.3 mgSelenium
3 µg / 55 µgAlcohol
0 g