c0519 BC-FEA-Food-Healthy-Pla 01-23 0564

Mashed plantains with scallions and lime juice

Start to finish: 55 minutes (15 minutes active)

Servings: 4

3 green plantains

2 tablespoons olive oil


2 scallions, greens and whites, chopped

2 cloves garlic, minced

14-ounce can chicken or vegetable broth

1 teaspoon ground cumin

3/4 cup water

1 tablespoon lime juice

1/4 teaspoon salt

Ground black pepper, to taste


2 tablespoons chopped fresh cilantro (optional)

With the tip of a sharp knife, make a long lengthwise slice in the skin of each plantain. Cut the plantains crosswise into 2-inch segments. Starting at the slice, pry away and discard the skin. Slice the pieces crosswise into smaller rounds and set aside.

In a large saucepan with a lid, heat the oil over medium. Add the scallions and cook, stirring often, until they begin to soften, about 3 minutes. Add the garlic and cook, stirring constantly, for another 30 seconds.

Add the broth, cumin, plantains and water. Bring to a simmer, cover and reduce the heat to low. Cook the plantains until very tender, about 30 to 40 minutes.

Add the lime juice and mash the plantains to a coarse puree. If the puree is too thick, add water to thin it. Season with salt and pepper. Serve sprinkled with cilantro (if using).

Nutrition information per serving (values are rounded to the nearest whole number): 247 calories; 74 calories from fat; 8 g fat (1 g saturated; 0 g trans fats); 0 mg cholesterol; 45 g carbohydrate; 3 g protein; 3 g fiber; 559 mg sodium.

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