Are you looking for a hearty and filling meal that is also nutritious and flavorful? Look no further than 1 Cup Puerto Rican Style Starchy Vegetables (Viandas, including Green or Ripe Plantains, Tannier, Yam, White Sweetpotato), which contains 263 calories per serving. These viandas are a staple in Puerto Rican Cuisine and are known for their versatility and satisfying flavor.

Not only are these starchy vegetables delicious, they are also packed with nutrients that are essential for maintaining a healthy diet. Let's take a closer look at the nutritional information of this dish.

In this article, we'll explore the benefits of eating Puerto Rican Style Starchy Vegetables, as well as some tips for preparing and enjoying them in your own home.

Caloric Value

As mentioned earlier, 1 Cup Puerto Rican Style Starchy Vegetables contains 263 calories. While this may seem high, these vegetables are a great source of energy and can help to keep you feeling full and satisfied throughout the day. If you are looking to cut back on calories, try serving this dish with a side of fresh greens or a light protein such as grilled chicken or fish. Overall, the caloric value of this dish should not be a concern as long as it is enjoyed in moderation as part of a balanced diet.

Carbohydrates

One of the main macronutrients found in Puerto Rican Style Starchy Vegetables is carbohydrates. In fact, this dish contains 63 grams of carbohydrates per serving, which can help to provide your body with the energy it needs to sustain daily activities. Carbohydrates are an essential nutrient for overall health and should not be avoided in a healthy diet. However, it is important to choose complex carbohydrates such as whole grains, vegetables, and legumes, as these foods provide important fiber and other nutrients. If you are looking to balance your carbohydrate intake, try serving this dish with a side of fresh vegetables or a protein such as grilled chicken or fish.

Fiber Content

Another important nutrient found in Puerto Rican Style Starchy Vegetables is fiber. This dish contains 7 grams of fiber per serving, which can help to promote digestion and regulate blood sugar levels. Fiber is an essential nutrient that is often lacking in the Western diet. In addition to promoting digestive health, fiber can help to lower cholesterol levels and reduce the risk of chronic diseases such as heart disease and diabetes. To boost the fiber content of this dish, try adding some fresh vegetables such as spinach or kale, or serving it with a side of whole grain bread or brown rice.

Fat Content

While Puerto Rican Style Starchy Vegetables are not high in fat, they do contain a small amount of this important macronutrient. One serving of this dish contains 2 grams of fat, which can help to promote satiety and keep you feeling full. It is important to include some healthy fats in your diet, such as those found in nuts, seeds, and avocados. However, it is also important to limit your intake of saturated and trans fats as these can increase your risk of heart disease and other chronic conditions. Overall, the fat content of this dish is not a cause for concern and can be enjoyed as part of a healthy and balanced diet.

Protein Value

While Puerto Rican Style Starchy Vegetables are not a significant source of protein, they do contain some of this important nutrient. One serving of this dish contains 3 grams of protein, which can help to build and repair muscle tissue. To boost the protein content of this dish, try serving it with a side of grilled chicken or fish, or adding some beans or legumes to the recipe. While protein is an essential nutrient, it is important to choose lean sources of protein such as chicken, fish, and plant-based protein sources to promote overall health and wellbeing.

Vitamin C

One of the key vitamins found in Puerto Rican Style Starchy Vegetables is vitamin C. This antioxidant vitamin is important for immune function and can also help to promote healthy skin, bones, and tissues. One serving of this dish contains 26% of the recommended daily value of vitamin C, making it a great source of this important nutrient. To boost your vitamin C intake even further, try serving this dish with a side of fresh citrus fruit or adding some bell peppers or tomatoes to the recipe.

Potassium

Another important mineral found in Puerto Rican Style Starchy Vegetables is potassium. This mineral helps to regulate fluid balance in the body and can also support healthy blood pressure levels. One serving of this dish contains 27% of the recommended daily value of potassium, making it a great source of this essential mineral. To boost your potassium intake, try serving this dish with a side of fresh fruit such as bananas or oranges, or adding some beans or peas to the recipe.

Calcium

While Puerto Rican Style Starchy Vegetables are not a significant source of calcium, they do contain some of this important mineral. One serving of this dish contains 2% of the recommended daily value of calcium, which can help to support strong bones and teeth. To boost your calcium intake, it is important to include other sources of this essential mineral in your diet such as milk, yogurt, and cheese. Overall, the calcium content of this dish is not a major concern and can be enjoyed as part of a healthy and balanced diet.

Iron

Finally, Puerto Rican Style Starchy Vegetables are a good source of iron, an essential mineral that helps to transport oxygen throughout the body and support healthy energy levels. One serving of this dish contains 9% of the recommended daily value of iron, making it a great source of this important mineral. To boost your iron intake even further, try serving this dish with a side of dark leafy greens such as spinach or kale, or adding some beans or lentils to the recipe.

Preparation

Now that we've explored the nutritional benefits of Puerto Rican Style Starchy Vegetables, let's take a look at some tips for preparing and enjoying this delicious dish. To prepare this dish, simply peel and chop your chosen Viandas into bite-sized pieces and boil them in salted water until they are tender. Drain and serve with your favorite protein and vegetables. You can also try adding flavor to this dish with spices such as garlic, cumin, or paprika, or adding a splash of lime juice or vinegar for extra tang.