NUTRITION PROFILE:
Low Calorie
| Low Sodium
| Low Cholesterol
| Low Sat Fat
| Heart Healthy
| Healthy Weight
Shredded plantains and fresh cilantro combine in a refreshing Puerto Rican soup.
Makes 8 servings, about 1 cup each
ACTIVE TIME: 20 minutes
TOTAL TIME: 50 minutes
EASE OF PREPARATION: Easy
3 green plantains, peeled (see Tip)
1 teaspoon extra-virgin olive oil
2 cloves garlic, minced
1/2 cup finely chopped fresh cilantro, divided
8 cups reduced-sodium chicken broth
1 1/2 cups water
1/2 teaspoon salt
Freshly ground pepper to taste
8 teaspoons finely shredded Parmesan cheese
8 lime wedges
1. Shred plantains using the large holes of a box grater.
2. Heat oil in a large saucepan over medium heat. Add garlic and 1/4 cup cilantro; cook, stirring, until the garlic is softened, 1 to 2 minutes. Add broth and water and bring to a boil. Stir in plantains and reduce heat to a simmer. Simmer until the plantains are tender and the soup is thickened, 25 to 30 minutes. Stir in the remaining 1/4 cup cilantro and season with salt and pepper. Sprinkle each serving with 1 teaspoon Parmesan cheese and garnish with a lime wedge.
NUTRITION INFORMATION: Per serving: 121 calories; 2 g fat (1 g sat, 1 g mono); 6 mg cholesterol; 23 g carbohydrate; 6 g protein; 2 g fiber; 315 mg sodium; 346 mg potassium.
Nutrition bonus: Vitamin C (20% daily value), Vitamin A (15% dv).
1 1/2 Carbohydrate Servings
Exchanges: 1 1/2 fruit
TIP: Tip: Plantains are usually sold underripe with green-yellow skin—just what you’ll need for this recipe. (A ripe plantain, with black-yellow skin, should not be used instead.) Find them at large supermarkets or Hispanic markets. To peel an unripe plantain, slice off both ends and cut into 3-inch lengths. Using the tip of a paring knife, cut 4 lengthwise slits along each piece. Soak in ice water for 3 to 5 minutes to loosen the skin. Remove from the water and peel.
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