Heart-Healthy Simple Boiled Plantains
Transform your meals with this incredibly easy and nutritious recipe for Heart-Healthy Simple Boiled Plantains! Featuring just three simple ingredients—green plantains, a pinch of salt, and water—this recipe is a perfect addition to your heart-friendly diet. With minimal prep time and an effortless cooking process, these plantains become delectably tender after just 20 minutes of boiling, offering a naturally sweet yet savory flavor that's both satisfying and wholesome. Ideal as a side dish or a nourishing snack, the recipe requires no added oils or heavy seasonings, keeping it light and health-conscious. Packed with fiber and essential nutrients, these boiled plantains are a guilt-free, family-friendly option that pairs effortlessly with any meal. For anyone seeking quick, healthy, and flavorful ideas, this recipe checks all the boxes!
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Recipe Information
Ingredients
- 3 pieces Green plantains
- 0.25 teaspoons Salt
- 6 cups Water
Instructions
Begin by preparing the plantains. Cut off both ends of each plantain using a sharp knife.
Score the plantain peel lengthwise by making a shallow slit without cutting into the flesh. This will help make peeling easier after boiling.
In a large pot, bring 6 cups of water to a boil over medium-high heat.
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.
Carefully add the plantains to the boiling water. Ensure they are fully submerged for even cooking.
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.
Once cooked, remove the plantains from the pot using tongs and let them cool slightly.
Peel the plantains by gently removing the skin, which should come off easily now that they are cooked.
Slice the plantains into discs or leave them whole, depending on your preference.
Serve the boiled plantains warm as a side dish or a healthy snack.
Nutrition Facts
Calories |
654 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.9 g | 1% | |
| Saturated Fat | 0.3 g | 2% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 645 mg | 28% | |
| Total Carbohydrate | 173.7 g | 63% | |
| Dietary Fiber | 12.3 g | 44% | |
| Total Sugars | 44.7 g | ||
| Protein | 6.9 g | 14% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 95 mg | 7% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 2679 mg | 57% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
