Crispy Water-Sautéed Plantains
Discover a guilt-free way to enjoy the beloved taste of sweet plantains with this innovative cooking method. By using water and a non-stick skillet, you can achieve a crispy texture without the excess fat typically found in traditional frying. The ideal plantains for this dish are ripe, characterized by a vibrant yellow color and abundant brown spots, ensuring maximum sweetness and flavor. Serve these delicious plantain slices as a side dish or a delightful snack that complements any Caribbean meal. Each half plantain is perfectly portioned for sharing, but don't be surprised if you find yourself craving a whole one!
2
Servings
60
Calories
3
Ingredients
Ingredients
Ripe plantain
1 (Peeled and sliced 1/4 inch thick)
Water
1/4-1/3 cup (For cooking)
Cooking spray
To taste (For lightly spraying the plantains)
Instructions
1
Begin by peeling the ripe plantain. Cut it into 1/4-inch thick slices on a slight diagonal to create oblong pieces that are easy to manage while cooking.
2
Pre-heat a non-stick skillet over medium-high heat until hot.
3
Arrange the plantain slices in a single layer in the skillet. Add just enough water to the pan to cover the bottom half of the plantains.
4
Lower the heat slightly and allow the plantains to cook for 2 to 3 minutes. During this time, the water will evaporate, and the plantains will become softer and more translucent.
5
Utilizing cooking spray, lightly coat the tops of the plantains, then carefully flip them over. Cook for an additional minute until the underside develops a lovely, slightly crispy brown exterior.
6
Give the tops another quick spray of cooking spray and flip them once more. Cook the first side for about a minute until it also takes on a delicious golden brown color.
7
As you prepare the plantains, be sure not to snack on them prematurely—it's hard to resist their aroma!
8
Once cooked to perfection, remove the plantains from the skillet and serve immediately.
Nutrition Information
0.25
Fat
15
Carbs
0.75
Protein
1
Fiber
6
Sugar
Frequently Asked Questions
Frequently Asked Questions
What are Crispy Water-Sautéed Plantains?
They are a healthier, low-fat alternative to traditional fried plantains, cooked using water and a non-stick skillet to achieve a crispy texture without deep frying.
How do I choose the right plantains for this recipe?
Select ripe plantains that are vibrant yellow with plenty of brown spots to ensure the best sweetness and flavor.
How many calories are in a serving?
Each serving contains approximately 60 calories.
Is this recipe fat-free?
This recipe is very low in fat, containing only 0.25 grams per serving, primarily from the cooking spray.
What ingredients are needed?
You only need three ingredients: one ripe plantain, water (1/4 to 1/3 cup), and cooking spray.
How many servings does this recipe provide?
This recipe yields 2 servings.
How thick should I slice the plantains?
The plantains should be cut into 1/4-inch thick slices on a slight diagonal.
What is the cooking technique used?
The technique involves water-sautéing in a non-stick skillet followed by a light spray and flip to brown the exterior.
Do I need oil to make these plantains?
No, this method replaces traditional frying oil with water and a small amount of cooking spray.
What temperature should the skillet be?
Pre-heat the non-stick skillet over medium-high heat until it is hot.
How much water should I add to the pan?
Add enough water to cover the bottom half of the plantain slices, typically between 1/4 and 1/3 cup.
How long do the plantains cook in the water?
They should cook for 2 to 3 minutes until the water evaporates and they become translucent.
When do I use the cooking spray?
Lightly coat the tops of the plantains right before flipping them for the first and second time to help them brown.
Are these plantains vegetarian?
Yes, this recipe is suitable for vegetarians and vegans.
What is the total carbohydrate count per serving?
Each serving contains 15 grams of carbohydrates.
Is there any protein in this dish?
Each serving provides about 0.75 grams of protein.
Does this recipe contain fiber?
Yes, there is 1 gram of fiber per serving.
How much sugar is in these plantains?
Each serving contains 6 grams of natural sugar from the ripe fruit.
Is there any cholesterol in this recipe?
No, this recipe is cholesterol-free.
Is there sodium in this dish?
Based on the nutritional data, this recipe contains no added sodium.
What kind of skillet is best?
A non-stick skillet is essential for this water-sautéing method to prevent sticking without using oil.
How do I know when to flip the plantains?
Flip them after the water has evaporated and you have applied a light coat of cooking spray.
How long does it take to brown the plantains?
It takes about one minute per side after the water has evaporated to develop a golden brown color.
Can I serve these as a snack?
Absolutely! They make a delightful healthy snack or a side dish for Caribbean meals.
What should the plantains look like when finished?
They should have a lovely, slightly crispy golden-brown exterior and be soft on the inside.
Are these plantains gluten-free?
Yes, the ingredients are naturally gluten-free.
Why cut the plantains on a diagonal?
Cutting on a diagonal creates oblong pieces that are easier to handle and flip in the skillet.
Is this a guilt-free dish?
Yes, it is considered guilt-free because it avoids the high fat content of traditional deep-frying.
Can I use green plantains for this?
This specific recipe is designed for ripe yellow plantains to ensure maximum sweetness; green plantains would be too starchy.
Should I serve these hot?
Yes, it is recommended to serve the plantains immediately after cooking for the best texture.