You might commonly come across plantains fried and soaked in grease as a side dish in a restaurant here in St Lucia. While they taste great, fried plantains aren’t the healthiest choice if fried in an unhealthy oil.
It’s better to think of plantains as a starchy vegetable or a substitute for potatoes. Their texture and mild flavor really comes out when baked or grilled.
And... Plantains are an excellent option for gluten-free or paleo-friendly recipes.
INGREDIENTS:
3-4 large ripe plantains
1 medium onion, chopped
3 teaspoons minced garlic
1 teaspoon cumin spice
1 teaspoon smoked paprika
1 teaspoon cayenne pepper
1 teaspoon dried oregano or thyme
1/4 teaspoon ground coriander
1 red/green bell pepper, chopped
2 tomatoes chopped or 1 cup tomato sauce
1 pound ground beef/chicken
1 16- ounce black beans, drained and rinsed
3 tablespoons water
1/2 teaspoon salt
1 packet sazon or 1 tablespoon chicken bouillon
1/2 teaspoon freshly ground black pepper
1/4 cup sliced olives
2 -3 green onion, chopped
2-3 tablespoons parsley chopped
2 cup shredded cheese
2-3 large eggs
STEP 1 - Prepare the plantains:
Slit a shallow line down the long seam of the plantain; peel only as deep as the peel. Remove plantain peel by pulling it back.
Slice the plantains horizontally into 4-5 pieces depending on plantains.
Fry or bake the plantains until tender. I prefer to bake them. Place slices on a greased baking sheet and bake at 400 for 15-20 min flipping half-way.
STEP 2- Make the filling:
Add 1-2 tablespoons of oil in a skillet followed by onions, garlic, cumin, smoked paprika, cayenne, oregano, coriander, and sweat for about a minute. Then add bell pepper, tomatoes, or tomato sauce, bring to a simmer.
Add ground meat, beans and cook for about 7-10 minutes. Stir frequently to prevent burning. Add about 3 tablespoons of broth or water as needed.
Season with salt and black pepper. Add olives, green onions, and parsley. Remove from heat and set aside.
STEP 3 - Assemble the lasagna:
Spray a deep 8x8 pan with cooking spray or rub with butter/oil. Line the bottom of the baking pan with the fried plantain. Make sure there is no space between the plantains.
Add enough of the beef mixture to make a layer, just like you would prepare lasagna. Alternate rows of plantains and meat until both are used up. Add cheese in between, if desired.
STEP 4 - Final prep and bake:
In a mixing bowl, whisk the eggs and pour over the lasagna making sure to cover the entire thing. Add cheese if desired.
Bake at 350 degrees F for 25-30 minutes, or until all the egg has cooked through and the cheese is bubbly.
Let it cool then serve warm.
Plantains are high in fiber and eating a high-fiber diet may reduce your risk of hemorrhoids and small pouches in your large intestine known as diverticular disease.
Fiber also increases fullness, slows digestion, and may help manage cholesterol.
Also, it is less processed and more slowly digested than the simple carbs found in processed foods. That keeps you fuller and more satisfied for longer after a meal, which can mean less snacking on unhealthy foods...and that helps with weight loss.
Plantains are a win-win food!
Another great recipe containing the plantain will come next week! So keep an eye on your inbox next Thursday.
Stay safe and enjoy your journey.
Uncle Sammy
