Low Sodium Simple Boiled Plantains
Discover the perfect balance of simplicity and flavor with this Low Sodium Simple Boiled Plantains recipe. Ideal for those seeking heart-healthy and low sodium meals, this dish showcases the natural sweetness and creamy texture of ripe plantains, prepared with just water and no added salt or seasonings. With only 5 minutes of prep time and 20 minutes of cooking, this quick and easy recipe is a versatile addition to your culinary repertoire. Simply boil the unpeeled plantains to preserve their nutrient-rich goodness, then peel and serve warm as a delightful side dish or snack. Pair with a variety of low sodium dips or enjoy them on their own for a wholesome, satisfying treat. Perfect for anyone embracing nutritious, minimal-ingredient cooking!
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Recipe Information
Ingredients
- 4 pieces ripe plantains
- 8 cups water
Instructions
Start by selecting ripe plantains, which are yellow with black spots. They should feel firm but slightly soft to the touch.
Using a sharp knife, cut off both ends of each plantain. Make a slit along the skin's length without cutting into the flesh too deeply. This will make peeling easier after boiling.
Fill a large pot with 8 cups of water. Place the pot over medium-high heat and bring the water to a boil.
Once the water is boiling, gently add the whole, unpeeled plantains to the pot.
Reduce the heat to a medium simmer and cover the pot with a lid. Allow the plantains to cook for about 20 minutes until they are tender. You can check tenderness by inserting a fork—it should slide in easily.
Turn off the heat and carefully remove the plantains from the pot using tongs or a slotted spoon.
Let the plantains cool slightly. Once they are cool enough to handle, remove the peel by pulling it away from the flesh, starting where you made the initial cut.
Serve the boiled plantains warm as a side dish or snack. Enjoy them plain, or pair with your favorite low sodium dips or spreads.
Nutrition Facts
Calories |
976 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.0 g | 4% | |
| Saturated Fat | 1.1 g | 6% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 90 mg | 4% | |
| Total Carbohydrate | 255.1 g | 93% | |
| Dietary Fiber | 18.4 g | 66% | |
| Total Sugars | 119.8 g | ||
| Protein | 10.4 g | 21% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 139 mg | 11% | |
| Iron | 4.8 mg | 27% | |
| Potassium | 3992 mg | 85% | |
*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.
