Directions:
- Preheat oven at 350 degrees F.
- Baked plantain can be eaten plain or served over a bed of brown rice or white rice.
- Peel the ripe plantains and cut in half and split lengthwise.
- Place them in a covered baking dish with the rounded side up.
- In a measuring cup, mix together the apple juice, molasses, cinnamon, nutmeg and ginger, and pour over the plantains in the baking dish.
- Bake for 30 - 45 minutes, or in a microwave oven (on high) for about
- 10 - 15 minutes. The reason for the covered baking dish is to help steam the plantains and prevent them from drying out.
- Baste as necessary to prevent the top of the plantains from drying out and to help give them a nice color.
- Serve plain or over a bed of brown or basmati rice and enjoy!
- NOTE- If you are serving baked plantains over rice as a main dish, I suggest serving with a large salad or steamed veggies.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 258.81 Kcal (1084 kJ) | ||
| Calories from fat | 0.97 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.11g | 0% | |
|---|---|---|---|
| Sodium | 11.47mg | 0% | |
| Potassium | 1045.05mg | 22% | |
| Total Carbs | 67.33g | 22% | |
| Sugars | 35.97g | 144% | |
| Dietary Fiber | 3.99g | 16% | |
| Protein | 1.84g | 4% | |
| Vitamin C | 44.4mg | 74% | |
| Iron | 2.2mg | 12% | |
| Calcium | 31.1mg | 3% | |
| Amount Per 100 g | |||
| Calories | 118.14 Kcal (495 kJ) | ||
| Calories from fat | 0.44 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.05g | 0% | |
|---|---|---|---|
| Sodium | 5.23mg | 0% | |
| Potassium | 477.02mg | 22% | |
| Total Carbs | 30.73g | 22% | |
| Sugars | 16.42g | 144% | |
| Dietary Fiber | 1.82g | 16% | |
| Protein | 0.84g | 4% | |
| Vitamin C | 20.2mg | 74% | |
| Iron | 1mg | 12% | |
| Calcium | 14.2mg | 3% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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