Caramelized Ripe Tropical Fruit
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Preparation time: 10 minutes |
4 servings |
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Cooking time: 6 minutes |
228 calories per serving, 19.7% from fat |
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RealAge effect if eaten 12 times a year: |
RealAge-effect ingredients: |
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Can dessert be this good for you? You bet. The alcohol (just a little), plus the flavonoids in chocolate (just a little more), oh, and the banana combine to make you 0.8 days younger. |
Bananas, pineapple, alcohol, chocolate (potassium, fiber, calcium, magnesium, potassium, folic acid, fiber, antioxidants) |
ingredients
Cooking oil spray
2 ripe but firm bananas, peeled, halved lengthwise
4 wedges (1½ inches thick) cored fresh ripe pineapple
½ cup dark rum
¼ teaspoon ground allspice
1 tablespoon dark brown sugar
8 small (¼ cup) scoops low-fat chocolate ice cream
preparation
Heat a large nonstick skillet over medium-high heat until hot. Coat with cooking oil spray. Add bananas in one layer; cook 30 to 40 seconds per side or until well browned. Transfer to four serving plates; set aside. Add pineapple to same skillet; cook 1 minute per side or until golden brown and hot. Transfer to serving plates.
Reduce heat under the skillet to low and add rum and allspice. Cook until mixture reduces by half, about 30 seconds, stirring constantly. Drizzle mixture over fruit; top with brown sugar. Serve with ice cream.
substitutions: Rather than wedges, you may cut cored fresh pineapple into four 1½-inch-thick rings. Sweet ground cinnamon substitutes well for allspice—use twice as much cinnamon as allspice.
tips: Leave the fruit in the pan long enough for the fruit to darken; you want the natural sugar inside to come out. You’ll scoop it all back up again by deglazing the pan with the rum.
nutritional analysis
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Total fat (g) 5.0 |
Sodium (mg) 32 |
Vitamin A (RE) 40 |
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Fat calories (kc) 45 |
Calcium (mg) 56 |
Beta-carotene (RE) 39 |
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Cholesterol (mg) 15 |
Magnesium (mg) 33 |
Vitamin C (mg) 18 |
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Saturated fat (g) 2.5 |
Zinc (mg) 0.5 |
Vitamin E (mg) 0.3 |
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Polyunsaturated fat (g) 0.7 |
Selenium (mcg) 0 |
Thiamin B1 (mg) 0.1 |
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Monounsaturated fat (g) 1.2 |
Potassium (mg) 397 |
Riboflavin B2 (mg) 0.2 |
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Fiber (g) 1.9 |
Flavonoids (mg) 0.4 |
Niacin B3 (mg) 0.7 |
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Carbohydrates (g) 35 |
Lycopene (mg) 0 |
Vitamin B6 (mg) 0.4 |
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Sugar (g) 21.6 |
Fish (oz) 0 |
Folic acid (mcg) 21 |
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Protein (g) 1.2 |
Nuts (oz) 0 |
Vitamin B12 (mcg) 0.2 |