Sautéed Plantains

6 Reviews
100% would make this recipe again

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Preparation : 5 min Cooking : 10 min
120 calories/serving

Ingredients

1 plantains (cooking banana), very ripe 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 (80 g)

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

Net Carbs

22 g

Protein

1 g

Vitamin A

9 %

Vitamin C

14 %

Calcium

0 %

Iron

3 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Fats ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

6 Reviews (6 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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