Monday, October 5, 2009

Plantains

Ever in need of a nutritious no hassle side dish? Plantains are a healthy option and children love them. Here's how to prepare them:
- peel plantain (use plantains when skin is turning black and they start smelling sweet)
- cut lengh wise in half
- spray with cooking spray and place in oven in baking sheet over high heat
- take them out when tender and golden brown
- you can eat them with fresh or melted cheese on top
Nutricional highlights per serving (1 cup, cooked or 200 grams)
Calories: 232
Fat: 0
Fiber: 5 g
Vitamins A and C: 36% of daily value
Who knew?
...
¿Alguna vez necesitan un plato para acompañar la comida que sea nutritivo y sin complicaciones? Los plátanos son una opción saludable que los niños adoran. Yo los preparo así:

- pelar los plátanos

-cotrlar los plátanos a lo largo a la mitad

-rociarlos con rocío vegetal y colocarlos en la asadera a fuego alto

- sacarlos del horno cuando estén doraditos y blandos

- se los puede comer con queso fresco por encima o queso derretido.

Contenido nutricional por porción (una taza o 200 gramos, cocinados)

Calorías: 232

Grasa: 0g

Fibra: 5 g

Vitaminas A y C: 36% del valor diario

¿Quién diría?

2 comments:

Whitemist said...

love plantains! I learned to cook the green ones also, but my favorite are the ripe yellow ones. There is a trick that you can do and cook at white meat (fish or chicken)in between two halves, it is quite tasty

Stefania said...

The green ones are not as sweet! You mean cooking meat sanwiched by the plantains? In the oven or skillet?
Thx for the tip.