Heart-Healthy Simple Boiled Plantains
Savor the wholesome goodness of "Heart-Healthy Simple Boiled Plantains," a quick and nutritious option perfect for busy lifestyles. This recipe highlights the natural, earthy sweetness of green plantains, boiled to tender perfection with a pinch of salt for added flavor. With just three simple ingredients and a cooking time of 20 minutes, this dish is ideal for those seeking a low-fat, heart-conscious snack or versatile side dish. The plantains' satisfying texture and rich nutrient profile make them a fantastic addition to any meal. Serve them warm and enjoy an easy, delicious way to promote heart health while keeping your taste buds happy!
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Ingredients
- 3 pieces Green plantains
- 0.25 teaspoons Salt
- 6 cups Water
Directions
Step 1
Begin by preparing the plantains. Cut off both ends of each plantain using a sharp knife.
Step 2
Score the plantain peel lengthwise by making a shallow slit without cutting into the flesh. This will help make peeling easier after boiling.
Step 3
In a large pot, bring 6 cups of water to a boil over medium-high heat.
Step 4
Add 0.25 teaspoons of salt to the boiling water. This small amount of salt helps enhance the natural flavor of the plantains without compromising heart health.
Step 5
Carefully add the plantains to the boiling water. Ensure they are fully submerged for even cooking.
Step 6
Reduce the heat to medium and let the plantains cook uncovered for about 20 minutes, or until they are tender. You can test the tenderness by piercing them with a fork; it should go through easily.
Step 7
Once cooked, remove the plantains from the pot using tongs and let them cool slightly.
Step 8
Peel the plantains by gently removing the skin, which should come off easily now that they are cooked.
Step 9
Slice the plantains into discs or leave them whole, depending on your preference.
Step 10
Serve the boiled plantains warm as a side dish or a healthy snack.
Nutrition Facts
| Serving size | (2041.5g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 654 |
| Total Fat 0.9g | 0% |
| Saturated Fat 0.3g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 645.2mg | 0% |
| Total Carbohydrate 173.7g | 0% |
| Dietary Fiber 12.3g | 0% |
| Total Sugars 44.7g | |
| Protein 6.9g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 95.4mg | 0% |
| Iron 1.8mg | 0% |
| Potassium 2679mg | 0% |
Source of Calories