Air Fried Plantains

Although traditionally deep fried, this ‘fried plantain’ recipe provides a healthy twist without compromising the flavor!

True or False: Plantains are considered a vegetable?

False! By definition, plantains are classified as a fruit & fall into the banana family. However in many countries, they are actually used more like a vegetable!

Although similar in looks, plantains are very different from bananas. Although plantains tend to be larger, have thicker skins and contain a higher starch content, the main difference between the two is their levels of sweetness. While bananas tend be sweet at all stages, plantains are more savory than sweet until they are very ripe.

Stages of ripeness? Let’s break it down:

Stage 1: Green

Green in color
Very firm and starchy, similar to potatoes

Stage 2: Semi-Ripe

Yellow in color
Slightly sweet
Slightly softer but still high in starch

Stage 3: Ripe

Yellow but with many dark brown spots
Sweeter and softer

Stage 4: Very Ripe

Black in color and very soft
Peak sweetness

Nutrition wise, plantains are a rich source of fiber, vitamins A, C, and B-6, and the minerals magnesium and potassium.

Although delicious, traditional fried plantains tend to be high in calories and fat. Although still high in carbohydrates, air frying plantains will save you over 200 calories and 23 grams of fat! Now that’s impressive.

Per 1 Medium Ripe Plantain

Traditional:

425 calories
24 grams fat
55 grams carbohydrates
2 grams protein

Versus….

Air Fried:

215 calories

1 gram fat
55 grams cabrbohydrates
2 grams protein

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Yield: 1

Author: Julie

Cook time: 15 MinTotal time: 15 Min

Ingredients

1 plantain [the riper/more brown the better]
Salt
Spray oil

Instructions

Peel the plantain and slice thinly into 1/4 inch pieces.
Spray each side with oil and sprinkle with salt.
Add the plantains to the air fryer basket and spread out in a single layer.
Set the air fryer to 400 degrees and cook on each side for 6-7 minutes.
Serve hot or store in an air right container in the refrigerator for up to 3 days!

Calories

215

Fat (grams)

1

Carbs (grams)

55

Fiber (grams)

4

Protein (grams)

2

Air Fried Plantains