Frejon: A Taste Of The Caribbean

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Frejon, also known as Dominican Picadillo, is a hearty and flavorful stew packed with protein, vegetables, and Dominican spices. It’s a staple dish in Dominican cuisine, enjoyed by families and celebrated in restaurants across the country. This comfort food is surprisingly easy to make, perfect for a weeknight meal or a weekend gathering.

This recipe will guide you through the steps of creating a delicious pot of Frejon, complete with its signature rich sauce and melt-in-your-mouth textures.

Nigerian Frejon Recipe
Nigerian Frejon Recipe

Ingredients:

1 tablespoon olive oil

  • 1 pound ground beef (80/20 lean-to-fat ratio)
  • 1 medium red bell pepper, diced
  • 1 medium green bell pepper, diced
  • 1 medium yellow onion, diced
  • 4 cloves garlic, minced
  • 1 (28-ounce) can crushed tomatoes
  • 1 (15-ounce) can red kidney beans, drained and rinsed
  • 1 (15-ounce) can pink beans, drained and rinsed
  • 1 (15-ounce) can black beans, drained and rinsed
  • 1 cup low-sodium beef broth
  • 2 tablespoons tomato paste
  • 1 tablespoon Dominican oregano (or regular oregano)
  • 1 teaspoon ground cumin
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon ground cloves
  • 1 bay leaf
  • Salt and freshly ground black pepper, to taste
  • 2 cups chopped fresh cilantro, for garnish (optional)
  • Chopped green onions, for garnish (optional)

  • Directions:

    1. Heat the olive oil: In a large Dutch oven or heavy-bottomed pot, heat olive oil over medium heat.

    2. Sauté the ground beef: Add the ground beef to the hot oil and cook until browned, breaking it up with a spoon as it cooks. Drain any excess fat using a slotted spoon.

    3. Soften the vegetables: Add the diced bell peppers and onion to the pot with the cooked beef. Sauté for 5-7 minutes, or until the vegetables are softened and translucent.

    4. Add the garlic and spices: Stir in the minced garlic and cook for an additional minute, allowing the garlic to release its fragrance. Add the Dominican oregano, cumin, thyme, and cloves. Stir to coat the ingredients and cook for another minute.

    5. Incorporate the tomatoes and broth: Pour in the crushed tomatoes, beef broth, and tomato paste. Stir to combine and bring the mixture to a simmer.

    6. Add the beans: Add the drained and rinsed kidney beans, pink beans, and black beans to the pot. Stir gently to incorporate them into the sauce.

    7. Season and simmer: Season the mixture with salt and freshly ground black pepper to taste. Reduce heat to low, cover the pot, and simmer for 30-45 minutes, allowing the flavors to meld. Stir occasionally to prevent sticking.

    8. Adjust consistency (optional): If the Frejon seems too thick after simmering, you can add a splash of water or additional broth to thin it out to your desired consistency.

    9. Serve and garnish: Once the Frejon is cooked through and the flavors are well combined, remove the bay leaf. Serve hot over white rice and garnish with chopped fresh cilantro and green onions, if desired.

    Nutrition Facts (per serving):

    This recipe yields approximately 8 servings. Here’s a general estimate of the nutritional content per serving:

    Calories: 450-500

  • Fat: 20-25 grams
  • Saturated Fat: 8-10 grams
  • Cholesterol: 70-80 milligrams
  • Sodium: 500-600 milligrams (depending on the sodium content of the broth and canned goods)
  • Carbohydrates: 40-45 grams
  • Fiber: 10-12 grams
  • Protein: 30-35 grams

  • Please note: This is just an approximate nutritional breakdown. The actual values may vary depending on the specific ingredients you use and their brands.

    Conclusion:

    Frejon is a delicious and satisfying dish that is sure to become a favorite in your household. It’s a complete meal in itself, packed with protein, fiber, and essential nutrients. The combination of savory spices and the rich tomato sauce creates a depth of flavor that is both comforting and exciting. Plus, it’s a great way to incorporate a variety of beans into your diet, boosting your intake of protein and fiber. So next time you’re looking for a hearty and flavorful meal, give Frejon a try!

    Frequently Asked Questions (FAQs):