Yuca Frita, or fried yuca, is a popular Salvadoran dish known for its crispy exterior and soft, starchy interior. This versatile snack or side dish is a staple in Salvadoran cuisine, often served with pupusas and curtido. Yuca, native to South America, was a key food for the indigenous Pipil people in El Salvador. With the arrival of Spanish colonizers, deep-frying techniques transformed yuca into the beloved Yuca Frita enjoyed today. Its simplicity and delicious taste have made it a favorite street food in El Salvador and popular among Latin American food lovers worldwide.
Ingredients:
- 1-2 pounds of fresh yuca (cassava)
- Vegetable oil for frying
- Salt to taste
Method:
Step 1: Peel and Prep the Yuca
1. Peel the yuca with a sharp knife. Cut off the ends and make a lengthwise incision to remove the tough outer skin.
2. Cut the peeled yuca into thick, evenly-sized pieces, aiming for finger-sized sticks or wedges.
Step 2: Boil the Yuca
1. Place the yuca pieces in a large pot and cover with water. Add salt to the water for flavor.
2. Bring to a boil and cook for about 15-20 minutes, or until tender but still firm.
3. Drain and let the yuca cool slightly. Pat dry with a clean towel.
Step 3: Fry the Yuca
1. Heat vegetable oil in a deep frying pan or deep-fryer over medium-high heat. Ensure the oil is deep enough to submerge the yuca.
2. Fry the yuca pieces in batches, avoiding overcrowding the pan. Cook until golden brown and crispy, about 5-7 minutes per batch.
3. Use a slotted spoon or tongs to transfer the fried yuca to a paper towel-lined plate to drain excess oil.
Step 4: Season and Serve
1. Sprinkle the hot yuca with salt to taste. Toss gently for even seasoning.
2. Serve as a side dish with your favorite main course or enjoy as a snack with dipping sauces like salsa or chimichurri.
Additional Notes:
- Frozen yuca can be used if available, skipping the peeling and boiling steps. Proceed directly to frying.
- Raw yuca contains a toxic substance called cyanide, but boiling effectively removes this toxin, making it safe to eat.
Nutrition Value:
1. Fresh Yuca (Cassava)
- Calories: Approximately 160 calories per 100 grams
- Carbohydrates: Around 38 grams per 100 grams
- Protein: About 1.4 grams per 100 grams
- Fat: Less than 0.3 grams per 100 grams
- Sodium: Negligible
- Cholesterol: 0 mg
- Vitamins: Good source of vitamin C and B-complex vitamins such as B1 (thiamine) and B6 (pyridoxine)
- Minerals: Contains potassium, magnesium, calcium, and iron
Nutritional Benefit: Yuca provides a high amount of carbohydrates, which offer sustained energy. Its vitamin C content helps boost the immune system, while the B vitamins play a role in metabolism and overall health. The mineral content supports various bodily functions, including bone health and muscle function.
2. Vegetable Oil for Frying
- Calories: About 120 calories per tablespoon (14 grams)
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: Approximately 14 grams per tablespoon, with a mix of saturated, monounsaturated, and polyunsaturated fats
- Sodium: 0 milligrams
- Cholesterol: 0 mg
- Vitamins: Generally contains small amounts of vitamin E, depending on the type of oil
- Minerals: Minimal
Nutritional Benefit: Vegetable oil provides essential fats that are necessary for absorbing fat-soluble vitamins and supporting overall cell function. It is a calorie-dense ingredient that contributes to the crispy texture of the fried yuca.
3. Salt
- Calories: 0 calories
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: Approximately 2,300 milligrams per teaspoon (6 grams)
- Cholesterol: 0 mg
- Vitamins: None
- Minerals: Sodium, which is crucial for fluid balance and nerve function
Nutritional Benefit: Salt enhances the flavor of dishes and is essential for maintaining fluid balance, nerve function, and muscle contraction. However, excessive salt intake can lead to health issues, so it should be used in moderation.
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