var_dump($adSection);

Sautéed Plantains

5 Reviews
100% would make this recipe again

Preparation : 5 min Cooking : 10 min
120 calories/serving
  • Very easy
  • Gluten Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Artery-healthy
  • Heart-healthy

Ingredients

1 plantains (cooking banana) 220 g
1/2 tbsp butter, unsalted 7 g
1 tsp canola oil 5 mL

Before you start

To succeed with this recipe, plantains must be kept at room temperature for several days, until they turn completely black. The result of this long ripening is that the plantains become sweet, soft, and flavourful.

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Method

  1. Cut off both ends of each plantain, then slit the skin lengthwise with a sharp knife. Peel off the skin carefully, without damaging the flesh, then cut each plantain in half lengthwise.
  2. Heat the butter and oil in a skillet over medium-high heat. Add the plantain halves, cut sides up and cook them gently for about 2 min. Turn them over and cook until the pieces are nicely browned on both sides, an additional 2-3 min.
  3. Using a meat pounder or a small pan, press gently but firmly on each piece to compress it slightly. Lower the heat to 'very low', then turn the pieces again, and continue cooking until they are soft and dark brown, about 2 min.
  4. Serve immediately on the warmed plates or keep warm in the oven until ready to serve.

Nutrition Facts Table

per 1 Serving (80g)

Amount

% Daily Value

Calories

120

Fat

4 g

6 %

Saturated 1.4 g
+ Trans 0.1 g

8 %

Cholesterol

10 mg

Sodium

0 mg

0 %

Carbohydrate

24 g

8 %

Fibre

2 g

7 %

Sugars

11 g

Protein

1 g

Vitamin A

9 %

Vitamin C

14 %

Calcium

0 %

Iron

3 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 serving
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
Free  :
Added Sugar, Sodium, Trans Fat
Low  :
Cholesterol, Saturated Fat
Source of  :
Folacin, Magnesium, Vitamin A, Vitamin B6, Vitamin C
Good source of  :
Potassium
Diet-related health claims  :
Artery-healthy, Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Fats ½

Leave a review

You have to be logged in to leave a review

Members' Reviews

5 Reviews (5 with rating only ) 100% would make this recipe again