This is a very simple and delicious dish. Traditionally, pacayas wrapped in a frothy mixture of beaten egg and fry in hot oil. Although it is very delicious, it is also quite high in fat and calories. For that reason, it is healthier ‘seal them in a hot frying pan, that way we save a lot of calories at the same time enjoy this equally tasty recipe.
On the other hand, the nutritional profile of pacayas is very good. A ½ cup serving provides 60 calories, 1 gram of fat, 8 grams carbohydrate, 4 grams protein, 35% of the recommended daily intake of calcium and about 25% of the daily recommendation of vitamin C.
Buyer fresh pacayas, you must pass them briefly for hot water to remove the bitter taste. If bottled shopping, this step is not necessary.
Ingredients Yield: 6
6 ‘flowers’ of pacayas
3 eggs, 3 egg whites and 1 egg yolk separately
1 tablespoon cornstarch
1 ½ tablespoon canola oil
1 teaspoon unsalted butter yellow
4 pears tomatoes
1 medium white onion
3 cloves of garlic
1 sprig of cilantro
¼ cup water or vegetable broth
Salt and pepper
mozzarella cheese or cottage cheese (optional)
Step 1 — in a bowl, beat the egg whites to soft peaks. Add the egg yolk and continue beating a minute more. Reserve.
Step 2 — Blend the tomato, onion, garlic, cilantro, water or vegetable broth until well blended. Reserve.
step 3 — Incorporate the cornmeal, salt and pepper to the egg mixture in outflanking. Do not mix much to keep the volume of the egg.
step 4 — Heat a large skillet over medium-high heat. Once the pan is hot, add canola oil.
step 5 — For each pacaya in the egg mixture and place in the hot oil. Turn when the mixture is browned. Pacayas Place on paper towels to absorb the oil.
step 6 — In the same pan where pacayas is cooked, add the teaspoon of butter yellow. Add the tomato mixture. Season with salt and pepper. Cook uncovered for about 5 minutes.
If you wish, you can return the pacayas to the sauce, cover with cheese until melted and serve immediately. Otherwise, cover with sauce and pacayas ready.
Suellen is a Registered Dietitian Nutritionist based in the Rochester, NY area. Connect with her at suellenpinedaRDN@gmail.com or follow her on Instagram at @Suellen_Pineda