4 Ways To Cook Healthy Low-Fat Plantain Dishes & Snacks

One of the things I love about healthy eating is that it makes you curious and constantly on the look out for new ideas and healthy foods.

If you’re a healthy eater, you probably already know its harder to stick to your healthy eating routine during the weekend because of all that temptation that surrounds you. If you’re not out socialising, you’re probably going to be at home with the family or kids. What this means is you’re cooking or will be dining with them, and will likely end up getting tempted to feast on things you normally keep out of your healthy food list.

To help you get through the weekend, try one of these delicious and simple ways to make a plantain dish. It makes a good guilt-free Sunday lunch or dinner and scores high for yumminess! The added bonus is it’s guilt-free and packed with a lot of goodness.

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Sofia Gk/flickr.com

The 4 Recipes

Steam it

Steaming plantains is a quick and easy way to cook it. Simply cut off both ends of the plantain. Peel the skin off and expose your fresh plantain. Slice the plantains lengthwise, making sure to split the peel so that steam can escape.

Steam the plantains for about 8 minutes, or until cooked as desired.

Leave to cool for about 4 minutes.

Season with black pepper, or serve with a low-fat tomato stew, beef or fish stew or even a delicious helping of spiced and roasted vegetables. Alternatively, you can drizzle with honey and cinnamon for a satisfying guilt-free dessert.

Boil

This method is perfect for a healthy lunch or dinner and goes well with savoury accompaniments or toppings.

Start by rinsing the plantains, then cut off both ends to expose the flesh. Cut the lengths in half horizontally. Make a small cut in each half’s peel, this will make it easier to remove the skin after boiling it.

Bring the plantains to boil for 15 minutes, or until you could see that the skin has began pulling away from the flesh.

Leave the boiled plantain with the skin on until ready to serve.

Serve with a low-fat tomato stew, fish or bean stew.

Bake

Everyone loves a baked plantain. They are indeed a great substitute for fried plantains. By baking plantains, you can achieve a crispy and lightly browned exterior without the added oil or fat.

Begin by lining a baking pan with a non-stick grease paper to prevent the plantains from sticking to the pan as it bakes.

Peel and slice the plantains, rub lightly with salt and line them up in the prepared pan.

Pre-heat the oven for 10 minutes and then place the pan with the plantains in the oven. Bake at 180°C for 15 minutes, or until they turn golden brown.

Once baked, allow the plantains to cool in the pan for about five minutes.

Season with black pepper, or serve with a low-fat tomato stew, beef or fish stew or even a delicious helping of spiced and roasted vegetables.

Grill

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Photo credit: Ribbla/Morguefile.com

Unlike the baked plantain, the grilled plantain has a light, smoked flavour that can go with both sweet and savoury accompaniments or seasonings.

Peel the whole plantain and cut off both ends. Next, slice lightly only to remove the skin of the plantain. You can choose to grill the exposed plantain as a whole or halve it for a fast grill.

Rub lightly with salt or your preferred low-fat or non-fat seasoning and line them up on the grill. Grill each side of the plantains for about five or until their flesh is soft with a crisp exterior.

Allow to cool for abut 4 minutes and serve.

If you crave plantain crisps or crispy sweet bites, the grill method is the best method for achieving healthy plantain crisps. Follow the method mentioned above for the grilled plantain but instead of halving or keeping the plantain whole, slice the plantain thinly and place in a pan lined with a non-stick grease paper.

For sweet plantain crisps, rub a teaspoon full of honey and cinnamon or stevia on the thin sliced plantains and place in the lined pan to back for 10 minutes or until nice and crisp as desired.

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Photo credit: Food Thinkers/flickr.com

For savoury plantain crisps, repeat the same steps as with the sweet plantain crisps, opting for salt, pepper or your preferred low-fat savoury seasoning.

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Photo credit: Daniel Roizer/Stocksnap.io

Nutritional Facts About Plantains

175g raw plantain has roughly (in recommended daily values):

  • 181 calories
  • 47 grams carbohydrates
  • 1.9 grams protein
  • 0.5 grams fat
  • 3.4 grams fiber
  • 27.2 milligrams vitamin C (45 percent DV)
  • 1,668 IU vitamin A (33 percent)
  • 0.4 milligram vitamin B6 (22 percent)
  • 739 milligrams potassium (21 percent)
  • 55 milligrams magnesium (14 percent)
  • 0.9 milligrams iron (5 percent)

Plantains are typically eaten when cooked and once cooked, its nutritional value changed. A plantain that weighs 175g has the following nutritional value once cooked:

  • 232 calories
  • 62.3 grams carbohydrates
  • 1.6 grams protein
  • 0.4 gram fat
  • 4.6 grams fiber
  • 1,818 IU vitamin A (36 percent)
  • 21.8 milligrams vitamin C (36 percent)
  • 930 milligrams potassium (27 percent)
  • 0.5 milligram vitamin B6 (24 percent)
  • 64 milligrams magnesium (16 percent)
  • 1.2 milligrams iron (6 percent)

Photo credit: Featured photo byvaldiosera/Morguefile.com

Nonye S.

Nonye is a mum of 6 who is passionate about fitness after loosing a lot of weight due to a change in lifestyle. She started Nonye's Healthy Living blog to share her health, fitness and weight loss journey with those who face weight and fitness struggles like she did. Join her on her amazing journey to good food and good health.

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