Wednesday, 2 October 2013

Plantain Recipe: Boiled Plantain.


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INGREDIENTS
  • 1 plantain 
  • 1.5 cups prawns/shrimp 
  • 2 cups peas 
  • 1 red bell pepper 
  • 1 400g can chopped tomatoes 
  • 1/2 red onion 
  • salt to taste 
  • mixed herbs and spices
PREPARATION INSTRUCTIONS
  1.  Cut the plantain, without peeling the skin off, into three equal pieces (chop off and discard both ends.). 
  2. Add 1.5 cups of water to a small saucepan and bring to a boil. Add the plantains, and cover with a lid. 
  3. Prep all the ingredients for the stir-fry - chop the onions and peppers, wash the peas and prawns. Season the prawns with a teaspoon of herbs and spices, and some salt to taste. 
  4. Heat a tablespoon of coconut oil in a wok, add the onions and fry them until they start to brown. Now, add the prawns and stir fry until they start to turn pink. 
  5. Add the chopped tomatoes and peppers, leave to simmer for 5-8 minutes. 
  6. Finally add the peas, taste and if any more seasoning is needed, add at this point. Leave to simmer. 
  7. After 12-15 minutes of boiling the plantains, take the pan off the hob, drain the water and leave to cool down a little. Check the sides to see how the insides have cooked, the plantains should be an even yellow colour all through. Slice the skin with a knife, and peel. 
  8. At this point, the stir fry should be ready. Serve the plantain with a generous serving of the stir fry. If you're cooking for two, boil two plantains, the stir fry is enough for two. 

Serve the plantain with a generous serving of the stir fry. If you're cooking for two, boil two plantains, the stir fry is enough for two.

You can have this for lunch or dinner, I love it post-workout as this is one of the best times to have 'good' carbs (e.g. plantain and sweet potato).

Serving size - ideally 2 pieces (2/3 of a plantain) but post-workout, a whole plantain is fine.

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1 comment:

meriam yisa said...

Lovely n simple. Will try it certainly