This healthy false plantain boat recipe is also one of those dishes that gets a pass for whichever meal one wants it to be. It can be eaten for breakfast, as a lunch, dinner, post-workout meal, without it being odd. It is simple to make and absolutely delicious!
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I am glad more and more people are getting to learn about plantain as a dish. I particularly, love plantain and enjoy creating new dishes using them as an ingredient.
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Ingredient Notes
This is a summary of the ingredients you will need for this recipe. The full measurements have been provided in the recipe card below.
- To fry the plantain: some cooking spray and some ripe plantains.
- For the beef and vegetable topping: beef cubes (any quick-cooking variety), olive oil or preferred oil such as avocado oil or coconut oil, avocado, a medium-sized tomato, green and red bell peppers, onion, and a pinch of sesame seeds to decorate.
How To Make
This involves two steps namely; frying the plantain, and cooking the beef and vegetables.
Fry the plantain
- Peel the plantain by cutting off both pointed ends. Use your knife to cut a long slit along the long end of the plantain then peel the plantain lengthwise, using your knife.
- Once peeled, slice each plantain lengthwise. Each plantain will give 4 slices.
- Line a plate with a kitchen towel or coat a large non-stick pan with cooking spray. Make sure the spray is distributed evenly on the pan. Lay the plantain slices on the pan and allow to fry. You can add more cooking spray at this point. Allow the slice to fry for about 2-5 minutes or until browned then use a spatula to turn. Add more cooking spray if needed, then turn again.
- Once both sides are nicely browned, transfer to the lined plate.
Cook the beef and vegetables
- Dice up the beef, onions, bell peppers and tomato into cubes.
- Heat one tablespoon of oil in a medium-sized skillet under high heat, then add the beef cubes. Fry the beef until browned then season with salt and pepper. Reduce the heat to a medium level.
- Next add in the chopped peppers, onion and tomatoes to the skillet and mix them to the beef. Let fry for 2 minutes then remove the skillet from the heat.
- Arrange the plantain slices on a plate to serve, assemble the fried beef and vegetables on top of the plantain slices. Slice the cucumbers and avocado.Top the avocado with the sesame seeds and then add it to the plate with the plantain and beef. Serve while still hot.
Useful tips
- The plantains used should be ripe (yellow in color with black spots), but not too ripe as this could cause problems when frying.
- Store ripe plantain next to each other, instead of on top of each other to discourage the build-up of mildew.
- Ripe plantain will keep fresh for about 3-5 days. Should you notice signs of mould on your plantain, then quickly wash it off, dry it, and use it immediately. Otherwise, discard it immediately.
Frequently Asked Questions Related to This Recipe
How to cut plantain for frying Peel the plantain by cutting off both pointed ends. Use your knife to cut a long slit along the long end of the plantain then peel the plantain lengthwise, using your knife. Next, cut each plantain diagonally to get diagonal slices, each about ½ an inch in width. Alternatively, slice each plantain lengthwise- each plantain will give 4 slices.
How to quicken the ripening of plantains If your kitchen is warm, then place your plantain in a basket and leave them unbothered. Plantains ripen faster when not disturbed. They should be ripe in about 6-13 days, depending on the temperature of your kitchen. Another method is to place the plantain in a brown bag. This method also involves leaving the plantain unbothered in a warm ventilated room. Check on them after around 7 days. Additionally, one can place the plantain in a tied sack and then store the sack in a dark place for a couple of days. Ripe plantains should be yellow in color with black spots.
Did you know that you can buy green plantain and ripen them at home to your desired stage of ripeness?
Storage of ripe plantains Do not lay your plantains on top of each other!! Stacking them on top of each other encourages the build-up of mould and mildew. Do not store unripe plantain in the fridge unless you would like to eat them in that form. Refrigeration discourages the ripening process.
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📖 Recipe
False Fried Plantain Boats Recipe
Delicious, healthy and easy false fried sweet plantain boat recipe! Serve these fried plantains for breakfast, as an appetizer or as a post-workout meal.
Equipment
Ingredients
HEALTHY FRIED PLANTAINS
- cooking spray
- 2 yellow ripe plantains
BEEF TOPPING
- 250 g beef cubes (approximately 0.55 pounds)
- 2 tablespoon olive oil or preferred oil such as avocado oil or coconut oil
- 1 medium sized avocado
- 1 medium-sized tomato
- ¼ of a medium-sized green bell pepper.
- ¼ medium-sized red bell pepper
- ½ medium-sized onion
- pinch of sesame seeds to decorate
Instructions
HEALTHY FRIED PLANTAINS
- Peel the plantain by cutting off both pointed ends. Use your knife to cut a long slit along the long end of the plantain then peel the plantain lengthwise, using your knife.
- Once peeled, slice each plantain lengthwise. Each plantain will give 4 slices.
- Line a plate with a kitchen towel or coat a large non-stick pan with cooking spray. Make sure the spray is distributed evenly on the pan. Lay the plantain slices on the pan and allow to fry. You can add more cooking spray at this point. Allow the slice to fry for about 2-5 minutes or until browned then use a spatula to turn. Add more cooking spray if needed, then turn again.
- Once both sides are nicely browned, transfer to the lined plate.
BEEF TOPPING
- Dice up the beef, onions, bell peppers and tomato into cubes.
- Heat one tablespoon of oil in a medium-sized skillet under high heat, then add the beef cubes. Fry the beef until browned then season with salt and pepper. Reduce the heat to a medium level.
- Next add in the chopped peppers, onion and tomatoes to the skillet and mix them to the beef. Let fry for 2 minutes then remove the skillet from the heat.
- Arrange the plantain slices on a plate to serve, assemble the fried beef and vegetables on top of the plantain slices. Slice the cucumbers and avocado. Top the avocado with the sesame seeds and then add it to the plate with the plantain and beef. Serve while still hot.
Notes
- The plantains used should be ripe (yellow in color with black spots), but not too ripe as this could cause problems when frying.
- Store ripe plantain next to each other, instead of on top of each other to discourage the build-up of mildew.
- Ripe plantain will keep fresh for about 3-5 days. Should you notice signs of mould on your plantain, then quickly wash it off, dry and use immediately. Otherwise, discard immediately.
Nutrition
Calories: 489kcalCarbohydrates: 15gProtein: 31gFat: 35gSaturated Fat: 6gPolyunsaturated Fat: 4gMonounsaturated Fat: 23gCholesterol: 78mgSodium: 83mgPotassium: 1157mgFiber: 9gSugar: 4gVitamin A: 1180IUVitamin C: 51mgCalcium: 51mgIron: 4mg
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