Low Fat Mashed Plantains
Transform your side dishes with this healthy and flavorful recipe for Low Fat Mashed Plantains—a Caribbean-inspired delight that's both nutritious and comforting! Made with ripe plantains cooked to a velvety softness, this dish is mashed with a touch of low-fat milk, a hint of garlic sautéed in olive oil, and seasoned to perfection with salt and black pepper. This lighter take on traditional mashed plantains is finished with a sprinkle of fresh cilantro for a burst of color and flavor. Ready in just 30 minutes, this recipe is perfect for serving alongside grilled meats, roasted vegetables, or as a unique alternative to mashed potatoes. Satisfy your cravings without compromising on health with this quick, easy, and dairy-light dish that’s naturally gluten-free and packed with tropical flair!
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Ingredients
- 4 large ripe plantains
- 4 cups water
- 2 minced garlic cloves
- 0.5 cup low-fat milk
- 1 tablespoon olive oil
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons chopped fresh cilantro
Directions
Step 1
Peel the plantains and cut them into 1-inch thick slices.
Step 2
In a large pot, bring 4 cups of water to a boil.
Step 3
Add the sliced plantains and cook for 15-20 minutes, or until they are soft and easily pierced with a fork.
Step 4
While the plantains are cooking, gently heat the olive oil in a small skillet over medium heat.
Step 5
Add the minced garlic to the skillet and sauté for 1-2 minutes until fragrant but not browned. Remove from heat and set aside.
Step 6
Once the plantains are cooked, drain the water and place them back into the pot.
Step 7
Add the sautéed garlic, low-fat milk, salt, and pepper to the pot with the plantains.
Step 8
Using a potato masher or hand mixer, mash the plantains until you achieve a smooth consistency.
Step 9
Adjust seasoning to taste, adding more salt or pepper if needed.
Step 10
Garnish with freshly chopped cilantro before serving.
Nutrition Facts
| Serving size | (2104.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1416.7 |
| Total Fat 20.2g | 0% |
| Saturated Fat 5.1g | 0% |
| Polyunsaturated Fat 1.3g | |
| Cholesterol 9.6mg | 0% |
| Sodium 1310.6mg | 0% |
| Total Carbohydrate 326.8g | 0% |
| Dietary Fiber 23.4g | 0% |
| Total Sugars 155.3g | |
| Protein 17.5g | 0% |
| Vitamin D 50.4IU | 0% |
| Calcium 251.5mg | 0% |
| Iron 6.4mg | 0% |
| Potassium 5027.7mg | 0% |
Source of Calories