Embark on a gastronomic adventure to the vibrant land of Costa Rica with the traditional dish known as Casado. Originating from the heart of Central America, Casado embodies the essence of Costa Rican cuisine, showcasing a harmonious blend of flavors and textures that reflect the country's rich cultural heritage. Translating to "married" in English, Casado symbolizes the perfect union of various components on a single plate, offering a balanced and satisfying meal that is cherished by locals and admired by visitors alike.

In this recipe, we invite you to discover the secrets behind crafting an authentic Costa Rican Casado, brimming with fresh ingredients and bursting with tropical flavors. From tender protein options to savory rice and beans, accompanied by a colorful array of sides such as plantains, salad, and picadillo, each element of the Casado contributes to its delightful complexity. Whether you're yearning to recreate fond memories of dining in Costa Rica or eager to explore the culinary wonders of this enchanting destination from your own kitchen, this recipe promises to transport your taste buds to the lush landscapes and vibrant markets of Pura Vida. So, let's dive into the kitchen and embark on a culinary journey to savor the essence of Costa Rica with every mouthful of Casado.

Ingredients:

For the Rice and Beans:

• 1 cup white rice
• 1 cup black beans (cooked and drained)
• 2 cups water
• 1 tablespoon vegetable oil
• 1 teaspoon salt

For the Plantains:

• 2 ripe plantains
• Vegetable oil for frying

For the Salad:

• 2 cups mixed salad greens (lettuce, spinach, arugula, etc.)
• 1 tomato, diced
• 1/2 red onion, thinly sliced
• 1 cucumber, sliced
• 1 bell pepper, sliced
• 2 tablespoons fresh cilantro, chopped
• 1 lime, juiced
• Salt and pepper to taste

For the Protein (Choose one):

• 4 chicken breasts, seasoned with salt, pepper, and lime juice
• 4 beef steaks, seasoned with salt, pepper, and lime juice
• 4 fish fillets, seasoned with salt, pepper, and lime juice

Instructions:

Prepare the Rice and Beans:

1- Rinse the rice under cold water until the water runs clear.

2- In a medium saucepan, heat the vegetable oil over medium heat. Add the rice and cook, stirring frequently, until lightly toasted, about 2-3 minutes.

3- Add the water and salt to the saucepan. Bring to a boil, then reduce the heat to low, cover, and simmer for 15-20 minutes, or until the rice is cooked and the water is absorbed.

4- In a separate saucepan, heat the black beans over medium heat until warmed through.

Fry the Plantains:

1- Peel the plantains and slice them diagonally into 1-inch pieces.

2- In a skillet, heat vegetable oil over medium heat. Fry the plantains until golden brown on both sides, about 2-3 minutes per side. Remove from the skillet and drain on paper towels.

Prepare the Salad:

1- In a large bowl, combine the mixed salad greens, diced tomato, sliced red onion, cucumber, bell pepper, and chopped cilantro.

2- Squeeze the lime juice over the salad and toss to combine. Season with salt and pepper to taste.

Cook the Protein:Heat a grill or skillet over medium-high heat. Cook the chicken, beef, or fish until cooked through, flipping halfway through cooking time. Cooking time will vary depending on the thickness of the meat or fish.

Assemble the Casado:

1- Divide the cooked rice and beans among serving plates.

2- Arrange the fried plantains, salad, and cooked protein alongside the rice and beans on each plate.

3- Serve immediately, and enjoy your Costa Rican Casado!

Note: Feel free to customize your Casado by adding additional toppings such as avocado slices, fried eggs, or a dollop of Lizano sauce for extra flavor.

Nutritional Values:

Here are the approximate nutritional values for the listed ingredients:

1 cup white rice:

• Calories: 205
• Carbohydrates: 45g
• Protein: 4g
• Fat: 0.4g
• Fiber: 0.6g

benefits:

• Source of carbohydrates for energy
• Low in fat and cholesterol-free

1 cup black beans (cooked and drained):

• Calories: 227
• Carbohydrates: 40g
• Protein: 15g
• Fat: 1g
• Fiber: 15g

benefits:

• High in protein, which is essential for muscle growth and repair
• Rich in dietary fiber, promoting digestive health and aiding in weight management

2 ripe plantains:

• Calories: 450
• Carbohydrates: 116g
• Protein: 3g
• Fat: 1g
• Fiber: 6g

benefits:

• Good source of complex carbohydrates for sustained energy
• Contains essential vitamins and minerals, including potassium and vitamin C

2 cups mixed salad greens:

• Calories: 20
• Carbohydrates: 4g
• Protein: 2g
• Fat: 0g
• Fiber: 2g

benefits:

• Low in calories and rich in vitamins and minerals, such as vitamin A, vitamin C, and folate
• High in dietary fiber, aiding in digestion and promoting satiety

1 tomato:

• Calories: 22
• Carbohydrates: 5g
• Protein: 1g
• Fat: 0g
• Fiber: 1g

benefits:

• Excellent source of vitamin C, which supports immune function and skin health
• Contains lycopene, an antioxidant that may reduce the risk of certain diseases

1/2 red onion:

• Calories: 22
• Carbohydrates: 5g
• Protein: 1g
• Fat: 0g
• Fiber: 1g

benefits:

• Contains antioxidants that may help reduce inflammation and lower the risk of chronic diseases
• Rich in vitamins and minerals, including vitamin C, vitamin B6, and potassium

1 cucumber:

• Calories: 45
• Carbohydrates: 11g
• Protein: 2g
• Fat: 0g
• Fiber: 2g

benefits:

• High water content helps keep the body hydrated
• Good source of vitamin K and antioxidants, which support heart health and reduce inflammation

1 bell pepper:

• Calories: 24
• Carbohydrates: 6g
• Protein: 1g
• Fat: 0g
• Fiber: 2g

benefits:

• Rich in vitamin C and antioxidants, promoting immune function and reducing oxidative stress
• Contains vitamin A, which is essential for vision health

2 tablespoons fresh cilantro:

• Calories: 0
• Carbohydrates: 0g
• Protein: 0g
• Fat: 0g
• Fiber: 0g

benefits:

• Contains antioxidants that may help protect against oxidative stress and inflammation
• Adds flavor and aroma to dishes without added calories or sodium

1 lime (juiced):

• Calories: 8
• Carbohydrates: 3g
• Protein: 0g
• Fat: 0g
• Fiber: 0g

benefits:

• Excellent source of vitamin C, supporting immune function and collagen production
• Adds a tangy flavor to dishes without added calories or sugar

4 chicken breasts:

• Calories: 110 (per 3 oz serving)
• Carbohydrates: 0g
• Protein: 23g
• Fat: 2g
• Fiber: 0g

benefits:

• Lean source of protein, supporting muscle growth and repair
• Low in fat and cholesterol, promoting heart health

4 beef steaks:

• Calories: 210 (per 3 oz serving)
• Carbohydrates: 0g
• Protein: 25g
• Fat: 12g
• Fiber: 0g

benefits:

• Excellent source of protein and essential nutrients, including iron, zinc, and vitamin B12
• Provides sustained energy and supports muscle health

4 fish fillets:

• Calories: 110 (per 3 oz serving)
• Carbohydrates: 0g
• Protein: 23g
• Fat: 1g
• Fiber: 0g

benefits:

• Rich in omega-3 fatty acids, which promote heart health and reduce inflammation
• High-quality protein source with essential vitamins and minerals

These values are approximate and can vary based on factors such as cooking methods and specific ingredients used.