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A delicious 2 ingredient Caribbean snack or appetizer, consisting of disc shaped plantain that is baked in the oven making it a much healthier alternative to frying, hardly any oil is used yet the same results, sweet and perfectly cooked.

Baked plantain seems to be the talk of the health community these days and trust me they have good reason to discuss this wonderful vegetable (well….it’s technically a fruit classified as a veg).

This is a super easy two ingredient recipe, all you need is some yellow plantain and oil of your choice.

The Definition

Plantain(s) pronounced PLAN-TIN are like giant cooking bananas, they are starch enriched so cannot be consumed raw and need to be cooked first. They are much bigger than bananas, with a thicker peel that needs to be scored with a knife in order to be removed.

As it ripens from green to a yellow hue, the sweeter the taste.

Plantain(s) is widely used by the African, Caribbean and Latino population. It is used in stews, fried/baked as a snack, porridge, boiled or pureed into mash.

Growing up in a Caribbean household it would be a sin not to consume them. It was parity to rice, where not a week would go by without incorporating them.

Due to the rising popularity with plantain, it’s not uncommon for someone who isn’t from Africa or the Caribbean to consume it. It is also far more accessible now with more people than ever cooking an array of cuisines featuring the crop.

What Does Plantain Taste Like

The taste will vary depending on the age, green/unripened tends to be more starchy, savoury, similar to potato.

As the fruit/vegetable becomes more mature and ripens, the colour of the outer skin changes to a strong yellow hue with dark spots.

At this stage the softer in texture and sweeter it is. Therefore, the darker the outer skin becomes the sweeter and softer the texture becomes.

Baked vs Fried

Granted under the illusion fried food taste delicious, I totally get it. However, It’s advisable to limit fried food where possible because the Caribbean community have a tendency to fry plantain in large amounts of oil.

Frying is quicker, it takes a few minutes for the plantain to cook thorough. In that respect I do understand why most island people do this however health is far more important.

Baked plantain takes a little longer, 20 minutes maximum BUT….. it saves so much oil. You use up to 3/4 less of oil and don’t have to compromise your health which is an added bonus.

Choosing The Right One

For this recipe, as you can see in the picture, my plantain has a strong yellow hue. This type of plantain isn’t extremely sweet, it’s more firm with a subtle sweetness which is just how I like it.

If you want super sweet plantain then buy one that has more dark spots then it does yellow. Upon holding it will be soft to the touch. Soft plantain absorbs most of the cooking oil and has a mushy texture.

The type of plantain you use will be down to what you as an individual prefers. Choose one then follow the recipe instructions.

How To Bake Plantain

Preheat oven to 200c/400F/gas mark 6

Line a baking tray with parchment paper and set aside

Use a paring knife to remove the skin from the plantain(s). The easiest way to do that is to cut each end and run the knife less than an inch length ways, so you’re left with a horizontal line, peel back the skin and discard.

Now cut the plantain(s) into diagonal shaped discs about 1/2 inch thick

Brush the parchment paper with some oil

Arrange the discs on the baking tray lined with parchment paper being careful not to overcrowd.

Brush the tops of each plantain with a small amount of oil

Bake in the oven for roughly 20 minutes or until slightly brown or golden. Don’t forget to turn over half way through.

Once cooked remove from oven and serve accordingly.

Serving suggestion

Fish

Eggs

Cheese

Beans

Vegetables

Additional Flavouring

You can be extra creative by adding the following spices to the mix;

Cinnamon

Nutmeg

Mace

Clove

Chilli

Notes and tips

Make sure to use some parchment paper to prevent the plantain from sticking .

. You can use whatever oil you prefer that has a high smoke point (olive, coconut and avocado are all fine)

If possible make diagonal cuts , that’s what it is traditionally done

, that’s what it is traditionally done Remember to use which ever ripeness of plantain that YOU prefer (bright yellow or yellow with dark spot)

(bright yellow or yellow with dark spot) The darker the plantain skin the soft the texture and sweeter the taste.

the soft the texture and sweeter the taste. Plantain(s) is available in many African/Caribbean/Latino markets they are larger than bananas

More Plantain Recipes You May Like

Baked Plantain Chips

Vegan Caribbean Plantain Curry

Ital Stew

Spicy Sweet Shrimp and Plantain

Pastelon

**Don’t forget to comment below and star rate if you have tried my recipes. Let’s be friends and engage on Facebook and Instagram I also like to pin on Pinterest, where you can find more amazing recipes.**

Oven Baked Plantain Learn how to prepare your sweet ripe plantains in the oven. A much more healthier alternative to frying them on the stove top. Lightly seasoned with warming spices for additional flavour.



5 from 6 votes Print Pin Prep Time: 5 minutes Cook Time: 20 minutes Total Time: 25 minutes Servings: 4 Calories: 109 kcal Author: Charla Ingredients 2 plantain(s) yellow, ripeness to your preference (see post) 2 plantain(s) yellow, ripeness to your preference (see post)

olive oil coconut oil works too! olive oil coconut oil works too! Instructions Preheat oven to 200c/400F/gas mark 6





Line a baking tray with parchment paper and set aside





Use a paring knife to remove the skin from the plantain(s). The easiest way to do that is to cut each end and run the knife less than an inch length ways, so you're left with a horizontal line, peel back the skin and discard.





Now cut the plantain(s) into diagonal shaped discs about 1/2 inch thick





Brush the parchment paper with some oil





Arrange the discs on the baking tray lined with parchment paper being careful not to overcrowd.





Brush the tops of each plantain with a small amount of oil.





Bake in the oven for roughly 20 minutes or until slightly brown or golden. Don't forget to turn over half way through.





Once cooked remove from oven and serve accordingly.



Notes Make sure to use some parchment paper to prevent the plantain from sticking.

You can use whatever oil you prefer that has a high smoke point (olive, coconut and avocado are all fine)

If possible make diagonal cuts, that's what it is traditionally done

Remember to use which ever ripeness of plantain that YOU prefer (bright yellow or yellow with dark spot)

The darker the plantain skin the softer the texture and sweeter the taste.

Plantain(s) is available in many African/Caribbean/Latino markets they are larger than bananas Nutrition Calories: 109 kcal | Carbohydrates: 29 g | Protein: 1 g | Fat: 1 g | Saturated Fat: 1 g | Sodium: 4 mg | Potassium: 447 mg | Fiber: 2 g | Sugar: 13 g | Vitamin A: 1009 IU | Vitamin C: 16 mg | Calcium: 3 mg | Iron: 1 mg Tried this Recipe? Tag me Today! Mention @ThatGirlCooksHealthy or tag #ThatGirlCooksHealthy



