This popular banana in Latin American, Caribbean, and Asian countries
is often referred to as a cooking banana. Plantains resemble bananas but
they are longer in length, thicker skinned, and starchier in flavor. In
most countries, plantains are used more like a vegetable than a fruit.
They are not suitable for eating raw unless very ripe, when they turn
completely black. One half of a large plantain is low in sodium, and high in
vitamin A. This versatile fruit
has three unique stages when they can be eaten.
Green plantains taste more like a potato with a starchy texture. At this
stage, the interior is yellowish or slightly pink. The fruit is firm and
is often used as side dishes.
Yellow plantains are the middle stage of the fruit. These plantains can
have some brownish-black spots. Their role now is both vegetable and fruit
and is used in dishes that request for a slightly sweet taste and firm
texture.
Black plantains are typically found in sweeter recipes. These plantains
are all black or spotty black and are soft. Black plantains can be eaten
out of hand.
|
Plantains |
Serving size
1/2 cup, raw (74g)
Amounts
Per Serving |
% Daily
Value |
Calories
90 |
|
Calories
from Fat 0 |
|
Total Fat 0g |
0% |
Sodium 0mg |
0% |
Total
Carbohydrate 24g |
8% |
Dietary Fiber 2g |
7% |
Sugars 11g |
|
Protein 1g |
|
Vitamin A |
15% |
Vitamin C |
25% |
Calcium |
0% |
Iron |
2% |
* Percent Daily Values are based on a
2,000 calorie diet. |
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Plantains are available year round. You can buy plantains at any stage
(green, yellow, or black) depending on your use and when you want to enjoy
them.
Plantains need to be stored at room temperature. After desired stage of
ripeness is reached its okay to refrigerate 2 to 3 days before cooking to
slow down the ripen process. As with other bananas, plantains freeze well.
Plantains can be difficult to peel depending on their stage of ripeness.
Black plantains are peeled like other bananas. It’s best to use cut the
top and bottom of the banana first. Then using the tip of the knife, run
the knife along the skin from the top to the bottom of the banana. Repeat
this step on all four ridges. Next, carefully peel the skin away from the
pulp. The greener the plantain, the thicker the skin; it’s best to peel
green plantains under water to minimize bruising.
Recipes
Sautéed Plantains & Sweet Potatoes
Makes 6 side dish servings
Each serving equals 1/2 cup of fruit or vegetables
Source: Frieda’s
Ingredients
2 Tbsp butter
2 Tbsp olive oil
2 cups sliced cooked sweet potatoes or yams
2 plantains, peeled and chopped
½ cup green onion, chopped
1 clove garlic, minced
½ cup low sodium chicken or beef broth
2 Tbsp fresh herbs (thyme, dill, or chervil), chopped
In a large skillet, melt the first 2 Tbsp butter and oil until hot. Add
potatoes, plantains, onions, ham if desired, and garlic. Cook, stirring
frequently, about 5 minutes. Add broth; cover and simmer 10 minutes or
till plantains are tender. Add desired fresh herbs.
Nutritional analysis per serving: Calories 177, Protein 2g, Fat
6g, Calories From Fat 30%, Cholesterol 4mg, Carbohydrates 31g, Fiber 3g,
Sodium 34mg.
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