5 minutes
We are going to teach you how to prepare the paisa tray, a dish of Colombian origin that is very complete in terms of nutritional value. Do not miss it.
The Paisa tray is a dish of Colombian origin that is very complete from a nutritional point of view. It manages to provide many essential elements, so it is optimal to introduce in the context of a varied and balanced diet. We are going to teach you how to prepare it in a simple way, since it is also an elaboration that usually generates great acceptance for its flavor.
Before starting, it should be noted that meat consumption is not negative for health, as many believe. The paisa tray has this food among its ingredients. In fact, animal products often stand out for their nutritional density. Not only are they a source of protein, but they also contain minerals of great importance for the body.
Ingredients of the paisa tray
To make a wonderful paisa tray at home, the following ingredients will be necessary:
- 400 grams of white rice.
- 2 units of ripe male banana.
- 400 grams of pinto beans.
- 2 avocados.
- 400 grams of bacon or bacon.
- 350 grams of beef.
- 4 eggs.
- 4 arepas.
- 1 bay leaf.
In addition, the paisa tray is usually served with a sauce that has the following elements:
- 200 grams of onion.
- 3 ripe tomatoes.
- 1 clove garlic.
- A pinch of cumin.
- Salt to taste.
Step by Step
- Put the beans in water the night before to soak them. The next day, you can start with the elaborations.
- Cook the white rice with double the water. As soon as the liquid boils in the saucepan, add the rice along with a bay leaf and cook over medium heat for 15 minutes. After the time, let it rest with the container covered.
- Continue with the bananas. To do this, pour a splash of extra virgin olive oil into a frying pan and place the bananas in it, skinned and cut in half. The goal is for them to brown. When this happens, take them out and reserve them on a plate with kitchen paper.
- It’s time for the sauce. The first step is to finely chop the onion, to fry it later in oil. After 4 minutes, add the tomato cut into brunoise and salt and pepper. Then, add the minced garlic along with the cumin and mix everything. Cook for 2 more minutes.
- At the same time, you must cook the beans. The best thing to do is use a pressure cooker. Introduce the legumes inside, cover them with water and program to cook for 30 minutes.
- Meanwhile, fry the meat together with the bacon in a pan until both are golden brown.
- Later, make the four eggs in the same pan.
- From here, all that remains is to assemble the paisa tray, since all the preparations are ready. First, set the rice aside. Then the beans and fried plantains. Subsequently, minced meat and bacon. Finish with fried eggs and sliced avocado. As an accompaniment, they place some arepas and pour the sauce into a bowl to present it along with the rest of the dish.
Benefits of the paisa tray
As we have told you, the paisa tray is a very dense dish from a nutritional point of view, capable of providing various health benefits. For example, it has a large amount of proteins of high biological value. These elements are necessary to ensure good health at the muscular level. Over the years, according to study published in the journal NutritionResearch.
On the other hand, the paisa tray provides fatty acids of the omega-3 series, present above all in avocado. This elements have shown reduce the levels of inflammation inside the body, which helps prevent the development of chronic and complex pathologies. It is necessary to ensure its regular intake in an amount of at least 250 milligrams a day.
Special mention must be made of certain micronutrients that are also concentrated in this preparation. Among them, zinc stands out, an element present in red meat It participates in several physiological reactions related to the efficiency of the immune system.
This information has been confirmed by a research published in Nutrients. Maintaining nutrient levels in optimal ranges reduces the incidence of infectious pathologies.
Prepare a paisa tray at home in a simple way
Preparing a paisa tray at home is not complicated. With this dish, an optimal supply of nutrients is ensured, although it should not be forgotten that it is an option with a high energy density. It should be included in the context of a balanced diet to avoid weight gains that can negatively impact health.
To finish, remember that although the consumption of meat is positive, the presence of fish in the diet should not be neglected at any time. Products of marine origin are capable of contributing to the maintenance of homeostasis due to their contribution of omega-3 and essential micronutrients.
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