PREP TIME: 10 MINUTES TOTAL TIME: 20 MINUTES MAKES 2 SERVINGS MUFA: CANOLA OIL PREP TIME: 10 MINUTES TOTAL TIME: 20 MINUTES MAKES 2 SERVINGS MUFA: CANOLA OIL
Plantains are a staple food in Latin America, similar to potatoes, with a neutral flavor. Using a nonstick skillet is key as you can control the amount of fat used, making this recipe for tostones, or fried plantains, considerably lighter than the traditional Puerto Rican snack.
2 tablespoons canola oil, divided
1 unripe (green) plantain, peeled and sliced into 1″ pieces
1 clove garlic, chopped
1⁄8 teaspoon salt
1. In a large nonstick skillet over medium-high heat, warm 1 tablespoon of the oil. Cook the plantain for 5 minutes, turning the pieces as necessary, until they begin to brown. Remove from the heat.
2. Use the flat bottom of a drinking glass to press and flatten the cut side of each piece.
3. Heat the remaining 1 tablespoon oil over medium-high heat with the garlic. Cook the plantain for 5 minutes longer, turning the pieces as necessary, until they are crisped and brown. Sprinkle with the salt.
Nutrition per serving: 235 calories, 1 g protein, 29 g carbohydrates, 14 g total fat, 1 g saturated fat, 2 g fiber, 149 mg sodium
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Serve with a half-serving of Fiesta Casserole, omitting the avocado (168). TOTAL MEAL: 403 calories |