Are you craving a hearty, flavorful meal that's surprisingly easy to make? Look no further than the Trini Fried Bake! This delicious dish, a staple in Trinbagonian cuisine, is a delightful blend of savory and satisfying flavors. Perfect for a quick weeknight dinner or a fun weekend gathering, this recipe will transport your taste buds straight to the sun-drenched islands of Trinidad and Tobago. Get ready to experience the magic of homemade cooking with this simple yet incredibly rewarding recipe.
Ingredients:
- 1 lb ground beef (or your preferred protein, like chicken or pork)
- 1 large onion, finely chopped
- 2 cloves garlic, minced
- 1 green bell pepper, finely chopped
- 1 red bell pepper, finely chopped
- 1 (14.5 ounce) can diced tomatoes, undrained
- 1 (15 ounce) can kidney beans, rinsed and drained
- 1 cup frozen peas
- 1 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/4 teaspoon cayenne pepper (or more, to taste)
- 1/2 teaspoon dried thyme
- Salt and black pepper to taste
- 2 tablespoons vegetable oil
- 1 package (1 lb) frozen puff pastry, thawed
- 1 egg, beaten
Instructions:
Get started: Preheat your oven to 400°F (200°C). This ensures your fried bake is perfectly golden and cooked through.
Prepare the filling: In a large skillet, heat the vegetable oil over medium-high heat. Add the ground beef and cook, breaking it up with a spoon, until browned. Drain off any excess grease. This step helps to create a leaner, healthier meal.
Add the vegetables and seasonings: Add the onion, garlic, and bell peppers to the skillet and cook until softened, about 5 minutes. Stir in the diced tomatoes (undrained!), kidney beans, peas, cumin, coriander, cayenne pepper, thyme, salt, and pepper. Bring to a simmer and cook for another 5-7 minutes, allowing the flavors to meld beautifully.
Assemble the bake: On a lightly floured surface, roll out the thawed puff pastry slightly larger than a 9x13 inch baking dish. Carefully transfer the pastry to the baking dish, pressing it gently into the corners and trimming any excess.
Fill and bake: Pour the beef and vegetable mixture evenly over the pastry. Fold the edges of the pastry over the filling. You can either crimp the edges for a neat finish or leave them as they are for a rustic look. Brush the top with the beaten egg for a glossy finish.
Bake to perfection: Bake for 25-30 minutes, or until the pastry is golden brown and the filling is bubbly. Let it cool slightly before slicing and serving.
Tips for the Best Trini Fried Bake:
- Spice it up: Adjust the amount of cayenne pepper to your preference. For a milder bake, reduce the amount or omit it altogether. For those who love a kick, add a pinch of scotch bonnet pepper for an extra fiery flavor.
- Protein power: Feel free to experiment with different proteins. Chicken, pork, or even a vegetarian alternative like lentils work wonderfully.
- Veggie variations: Add other vegetables like carrots, potatoes, or mushrooms for extra nutrition and flavor.
- Make it ahead: The filling can be prepared ahead of time and stored in the refrigerator until you're ready to assemble and bake the fried bake. This is a great time-saving tip for busy weeknights.
Nutritional Information (per serving, approximate):
This nutritional information is an estimate and will vary based on specific ingredients used.
- Calories: Approximately 450-500
- Protein: 25-30g
- Fat: 20-25g
- Carbohydrates: 40-45g
This Trini Fried Bake recipe is a delicious and satisfying meal that's perfect for any occasion. It's easy to customize, making it a versatile dish that can be adapted to your taste and dietary preferences. Enjoy this taste of Trinidad and Tobago from the comfort of your own kitchen!