Plantains are a close relative to bananas. Studies show they help boost the immune system, regulate digestion, and are rich in Potassium (among other vitamins and nutrients.) All three of these facts are extremely important in the diet of someone with an autoimmune disorder, especially one effecting the digestive system and vitamin absorption. So what is the nutritional value of plantains?
1 cup of cooked plantains equals:
0.4 grams of fat
36% Vitamin A
36% Vitamin C
% in Daily Value
As you can see, they make for a great vitamin-enriched, low-fat side dish. Now, if you’re not familiar with Plantains, unlike bananas, they must be cooked to be enjoyable. Preparing them to cook, may be the most difficult task, which is why I leave this task to my husband! As I’ve stated before, he is originally from Puerto Rico, and Plantains are a staple in their diet, as well in many other Latin and African cultures. The best way to clean and prepare your Plantains varies, based on which dish you are preparing. If you’re preparing a savory option, as this recipe calls for, slice a vertical cut down your dark green (you do not want any yellow) Plantain, then cut off each end. While running them under warm-hot water, peel off the rind. Now, if your recipe calls for “Sweet” Plantains, you’ll want to pick plantains that are solid yellow and black, with no green whatsoever. For sweet plantains, simply peel as you would a banana. There are many ways to eat Plantains: Tostones, Sweet Plantains, Mofongo (I’ll be posting my Mofongo Burger recipe next week,) or my new recipe: Plantain Nachos!
Ground Beef Ingredients:
3 tbsp. Sofrito Marinade
2 tbsp. My #1 Seasoning Blend
1 1/2 lbs Ground Beef
2-4 Large GREEN Plantains (2 feeds 2, 4 feeds 4)
Oil for frying (I use vegetable oil)
Andouille Sausage (2 links-not Aidells, I had a reaction twice, even though this brand states gluten-free, I’d be weary.)
1/4 cup Yellow Onion
3 Cloves Garlic Minced
1/8 cup Mayonnaise (I use Kraft Light Mayo, no lemon juice concentrate means no sulfite preservative.)
1/4 cup Ketchup (I use Organic)
1/8 tsp Adobo
1 Clove Garlic
2 Scallions/Young Vidalia Onion Stems
1-2 Roma Tomatoes, Seeded
1/2 cup Cilantro chopped
1 1/2 cup Gouda Cheese (or cheese of your choice, Shredded)
1 tbsp Gluten-free/Sulfite-free Sweet Chili Sauce (optional)
1. Mix Ground Beef with Sofrito and #1. Seasoning Blend. Cover and refrigerate for 2-4 hours.
2. Heat oil in skillet. Cut plantains on the bias, in 1/4in thick slices.
3. Fry Plantains, near-fully submerged, until brown “freckles” show, flipping over once. Roughly 6-10 minutes.
4. Drain on paper towel.
5. Meanwhile, Brown Ground Beef.
6. Dice Andouille, and sauté along with onions and garlic for 6-8 minutes.
7. Chop Cilantro and shred cheese. Mix together.
8. Seed and Dice Tomatoes, Slice Scallions.
9. Mix Mayonnaise, Ketchup, Adobo, Garlic, and Sweet Chili Sauce (optional,) and whisk together.
**Pictured above is the Mayo-Ketchup with 1/4 the Cilantro and Scallions
10. Plate as follows: Plantains, Ground Beef, Andouille/Onion/Garlic mixture, Cilantro/Cheese, Scallions, and drizzle with Mayo-Ketchup Sauce.