diabetes

Baked Plantain Recipe

By Dr Blossom DPT - February 06, 2013

Baking plantain instead of frying can cut loads of calories by cutting out unnecessary fat from excess oil used in frying. Plantain alone is very nutritious providing high amounts of nutrients such as potassium, fiber, vit A, Vit C, and Vit B6. Consumption of unripe plantain is actually advised for people with diabetes to help control blood sugar. But these nutritional characteristics of plantain can be negated when plantain are fried in excess oil. Also, one should keep in mind that 1 medium sized plantain has around 200 calories. So the serving consumed by one person at one time, should be no more than 2 whole plantains depending on what it is being pared with.

What you will need

  • 2 yellow plantain (greener for more chip like plantain, more ripe for sweet soft plantain)
  • Olive oil
  • Salt 
  • A baking pan
  • Aluminum foil
  1. Cut plantain diagonally or horizontally. Which ever you prefer is fine. The thinner the slice the more chip like the plantain will turn out.
  2. Place plantain in large bowl and coat with 1-3Tbs spoons of oil. 
  3. Add a few pinches of salt
  4. Toss plantain around in bowl to evenly coat with oil and salt
  5. Pre-heat oven to 350
  6. Foil baking pan and spray with cooking spray
  7. Once oven is preheated baked plantain 10-15 minutes watching for golden brown color
  8. Turn plantain and let bake another 10 minutes
  9. Take plantain out when golden brown and serve with eggs for breakfast, or rice and stew for lunch or dinner, or just enjoy as a snak
  10. I pared my last batch with fried egg whites, chopped tomato, and onion, seasoned with curry, red pepper, and salt!


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