Oven-baked Sweet Plantains

Oven-Baked Sweet Plantains Recipe from the Caribbean and Chile

Region / culture: Caribbean, Chile | Preparation time: 10 minutes | Cooking time: 15 minutes | Servings: 4

Introduction

Oven-baked sweet plantains are a delicious and easy-to-make side dish or snack that is popular in many Latin American and Caribbean countries. This recipe is a healthier alternative to traditional fried plantains, as they are baked in the oven instead of being deep-fried.

History

Plantains are a staple food in many tropical regions around the world, including Africa, the Caribbean, and Latin America. They are a type of banana that is larger and starchier than the common banana. Plantains can be cooked at any stage of ripeness, but when they are very ripe and the skin is mostly black, they are perfect for making sweet plantains.

Ingredients

4 very ripe plantains (when the skin is more black than yellow they're perfect)
cooking spray

How to prepare

Preheat the oven to 450°F (232°C).
Coat a nonstick cookie sheet with cooking spray.
Trim the ends off the plantains and peel them.
Slice each plantain diagonally into 0.5 inch slices.
Arrange the plantain slices in a single layer and coat the tops with cooking spray.
Bake, turning occasionally, for 10 to 15 minutes, or until the plantains are golden brown and very tender.

Variations

For a savory twist, try sprinkling the plantain slices with a pinch of salt and a squeeze of lime juice before baking. You can also experiment with adding spices like cinnamon, nutmeg, or chili powder for a unique flavor profile.

Cooking Tips & Tricks

To ensure that your oven-baked sweet plantains turn out perfectly, make sure to use very ripe plantains. The riper the plantains, the sweeter they will be. Additionally, be sure to coat the plantain slices with cooking spray before baking to help them brown and caramelize in the oven.

Serving Suggestions

Oven-baked sweet plantains can be served as a side dish with grilled meats, rice and beans, or alongside other Latin American or Caribbean dishes. They can also be enjoyed on their own as a sweet and satisfying snack.

Cooking Techniques

Baking the plantains in the oven helps to caramelize their natural sugars and bring out their sweet flavor. Be sure to turn the plantain slices occasionally while baking to ensure even browning.

Ingredient Substitutions

If you don't have cooking spray, you can brush the plantain slices with a small amount of melted butter or coconut oil before baking. You can also use olive oil or avocado oil for a healthier alternative.

Make Ahead Tips

You can peel and slice the plantains ahead of time and store them in an airtight container in the refrigerator until you are ready to bake them. This can help save time when preparing meals.

Presentation Ideas

Serve the oven-baked sweet plantains on a platter with a sprinkle of fresh cilantro or parsley for a pop of color. You can also drizzle them with honey or maple syrup for a touch of sweetness.

Pairing Recommendations

Oven-baked sweet plantains pair well with a variety of dishes, including jerk chicken, black beans and rice, or grilled fish. They also make a tasty addition to breakfast dishes like pancakes or waffles.

Storage and Reheating Instructions

Leftover oven-baked sweet plantains can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, simply place them on a baking sheet and warm them in the oven at 350°F (177°C) for 5-10 minutes, or until heated through.

Nutrition Information

Calories per serving

One serving of oven-baked sweet plantains contains approximately 150 calories.

Carbohydrates

One serving of oven-baked sweet plantains contains approximately 30 grams of carbohydrates. Plantains are a good source of complex carbohydrates, which provide a steady source of energy.

Fats

One serving of oven-baked sweet plantains contains minimal fat, as they are baked in the oven with cooking spray instead of being fried in oil.

Proteins

One serving of oven-baked sweet plantains contains minimal protein, as plantains are primarily a carbohydrate-rich food.

Vitamins and minerals

Plantains are a good source of vitamins A and C, as well as potassium and fiber. These nutrients are important for overall health and well-being.

Alergens

Oven-baked sweet plantains are a naturally gluten-free and dairy-free recipe, making them suitable for those with food allergies or sensitivities.

Summary

Oven-baked sweet plantains are a nutritious and delicious side dish or snack that is low in fat and calories. They are a good source of carbohydrates, fiber, and essential vitamins and minerals.

Summary

Oven-baked sweet plantains are a simple and delicious recipe that is perfect for adding a touch of sweetness to any meal. With just a few ingredients and minimal prep time, you can enjoy this flavorful and nutritious dish in no time.

How did I get this recipe?

I can't forget the moment I stumbled upon this recipe for oven-baked sweet plantains. It was a warm summer day, with the sun shining brightly through the kitchen window as I rummaged through an old recipe book that I had inherited from my own grandmother. As I flipped through the pages, my eyes landed on a faded, handwritten note tucked away in the back of the book.

The note was written in delicate script, and it detailed a recipe for oven-baked sweet plantains that had been passed down through generations in my family. I had never tried making plantains before, but something about the recipe spoke to me. I could almost taste the sweet, caramelized flavors just by reading the ingredients.

Excited to try something new, I gathered all the necessary ingredients and set to work in the kitchen. The first step was to peel and slice the plantains, a task that required a bit of finesse. I carefully peeled away the thick, green skin to reveal the soft, golden flesh underneath. The plantains were ripe and sweet, perfect for baking.

Next, I arranged the plantain slices on a baking sheet and drizzled them with a mixture of melted butter, brown sugar, and cinnamon. The aroma that filled the kitchen was intoxicating, a blend of warm spices and sweet fruit that made my mouth water in anticipation.

As I slid the baking sheet into the oven, I couldn't help but feel a sense of pride and excitement. I was embarking on a culinary adventure, guided by the wisdom and traditions of my ancestors. I knew that this recipe would not only taste delicious but also carry with it the stories and memories of those who had come before me.

After a few minutes, the sweet plantains emerged from the oven, golden and glistening with caramelized sugar. The scent that wafted through the kitchen was irresistible, a blend of sweetness and warmth that drew me in like a magnet. I couldn't wait to taste the fruits of my labor.

I carefully transferred the plantains to a serving dish and took a bite. The first taste was pure bliss - soft and sweet, with a hint of spice that lingered on my tongue. The plantains had caramelized beautifully, creating a sticky, sweet glaze that coated each slice.

As I savored each bite, I couldn't help but think of all the hands that had touched this recipe before me. My grandmother, my great-grandmother, and all the generations of women who had lovingly prepared this dish for their families. I felt a deep connection to my roots, a sense of belonging that only comes from honoring and preserving the traditions of the past.

From that day on, oven-baked sweet plantains became a staple in my culinary repertoire. I made them for family gatherings, holidays, and quiet evenings at home. Each time I prepared this dish, I felt a connection to my grandmother and the long line of women who had come before me, passing down their knowledge and love through the simple act of cooking.

And so, as I sit here now, reflecting on that fateful day in the kitchen, I am filled with gratitude for the gift of this recipe. It is more than just a dish - it is a piece of my family's history, a thread that connects me to my past and guides me into the future. And for that, I am eternally grateful.