Low on the glycemic index and containing abundant fiber, plantains support your heart and fight free radicals; as a bonus, they also work as prebiotics, feeding good-bug probiotics in the gut. Be sure to use ripe plantains, which have a mostly black skin with a little yellow. If purchased green, ripen at room temperature for several days; place in a brown paper bag with a ripe banana to speed the process.
Gluten Free, Veggie, Quick
Recipe Ingredient Details:
2 cups cooked black beans (rinsed and drained)
2 medium tomatoes (diced small)
1 clove garlic (minced)
1/4 cup finely diced yellow onion
1/4 cup chopped fresh cilantro
1 cup low-fat sour cream or plain Greek yogurt
2 large ripe plantains (mostly black)
2-3 tablespoons coconut oil
In a medium bowl, combine black beans, tomatoes, garlic, onion, and cilantro. Finely grate zest from lime and set aside. Juice half of lime into black bean mixture, reserving other half. Season to taste with sea salt and freshly ground black pepper.
In a small bowl, whisk together lime zest, remaining lime juice, and sour cream or yogurt. Set aside.
Score and peel plantains. Halve crosswise, then cut lengthwise into ¼-inch-thick slices. Place a heavy skillet over medium-high heat. Add 2 tablespoons coconut oil; once oil is melted and hot, add plantains in a single layer, working in batches with extra oil if necessary. Pan-fry until caramelized, 3–5 minutes per side. Transfer to paper-towel-lined plate, then a serving dish. Sprinkle with sea salt. Top with salsa and drizzle with lime crema.
Recipe Additional Notes:
PER SERVING: 253 cal, 7g fat (2g mono, 0g poly, 5g sat), 3mg chol, 7g protein, 43g carb, 5g fiber, 59mg sodium
Tue, 2012-01-31 13:02