Sunday, February 17, 2013

E&W Recipe: Baked Plantain and Egg Sauce



Plantains are yum. No, yellow plantains are yum (I like green and all, but the yellow ones are tastier). Like they are God's special gift to us. But they can also be very murderous in the calories department. So the trick is to minimize the portions we eat, and find healthier ways to make them besides frying. Here's one :)

Ingredients (serves 1):
1 medium yellow plantain
2 eggs (or the equivalent of 2 egg whites)
1/4 cup of tomato sauce
1 cup of chopped kale (or about a handful of kale)
Non-stick cooking spray
1/4 of a small onion
1 small hot chilli pepper
A dash of salt

Directions:
  • Preheat the oven to 350 degrees.
  • Peel and cut the plantain into about 3 to 4 pieces.
  • Place the plantain on a piece of foil or on a baking tray and put in the oven. Leave in for about 20 minutes or until golden brown. Be sure to stick your fork in it to make sure the inside is baked as well.
  • While the plantain is in the oven, chop the pepper.
  • Crack the eggs and sort out the egg whites by either poking a small hole, or bouncing the yolk back and forth between the egg shell halves over a bowl. Beat the egg whites in a bowl until the consistency is even.
  • Spray a pan and bring it to the stove. When it is hot, throw in the onion. Let it brown for about 2 minutes. 
  • Pour the tomato sauce and the chopped pepper into the pan and let it cook for about 10 minutes, stirring consistently.
  • Pour in the kale and keep stirring for about 5 minutes. You don't want the kale to overcook.
  • Pour the egg whites into the pan and stir slowly for about 3 minutes until the entire mixture gets a coagulated texture.
  • Your plantains should be all baked now. Serve them with the egg sauce!
This meal is about 350 calories or less. You can always use the whole egg, but if you are watching your calories, remember that the yolk contains the most calories in the egg (about 50 out of 70), and the egg whites contain most of the protein (3.6g out of 6g).

Try this recipe and let me know what you think. It is simple, and you should be done in under 30 minutes.

Cheers Eights & Weights!

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