Low Fat Mashed Plantains
Transform your side dish game with this nutrient-packed "Low Fat Mashed Plantains" recipe, a delightful twist on traditional mashed potatoes that boasts irresistible tropical flair and health-conscious ingredients. Featuring naturally sweet, ripe plantains softened to perfection, these are blended with sautéed garlic, creamy low-fat milk, and a touch of olive oil for a velvety finish that's big on flavor yet low in fat. Seasoned with salt, pepper, and topped with fresh cilantro for a vibrant garnish, this guilt-free dish pairs beautifully with grilled proteins or hearty stews. Ready in just 30 minutes and packed with fiber and natural sweetness, it's an ideal choice for healthy home cooking or a unique addition to weeknight meals. Perfect for fans of plant-based sides or anyone seeking creative ways to enjoy wholesome tropical produce!
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Recipe Information
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
Instructions
Peel the plantains and cut them into 1-inch thick slices.
In a large pot, bring 4 cups of water to a boil.
Add the sliced plantains and cook for 15-20 minutes, or until they are soft and easily pierced with a fork.
While the plantains are cooking, gently heat the olive oil in a small skillet over medium heat.
Add the minced garlic to the skillet and sauté for 1-2 minutes until fragrant but not browned. Remove from heat and set aside.
Once the plantains are cooked, drain the water and place them back into the pot.
Add the sautéed garlic, low-fat milk, salt, and pepper to the pot with the plantains.
Using a potato masher or hand mixer, mash the plantains until you achieve a smooth consistency.
Adjust seasoning to taste, adding more salt or pepper if needed.
Garnish with freshly chopped cilantro before serving.
Nutrition Facts
Calories |
1417 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.2 g | 26% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 10 mg | 3% | |
| Sodium | 1311 mg | 57% | |
| Total Carbohydrate | 326.8 g | 119% | |
| Dietary Fiber | 23.4 g | 84% | |
| Total Sugars | 155.3 g | ||
| Protein | 17.5 g | 35% | |
| Vitamin D | 1.3 mcg | 6% | |
| Calcium | 252 mg | 19% | |
| Iron | 6.4 mg | 36% | |
| Potassium | 5028 mg | 107% | |
*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.
