NUTRITION PROFILE:
Low Calorie | Low Sodium | Low Cholesterol | Low Sat Fat |
Heart Healthy | Diabetes Appropriate | 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 tsp 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 tsp salt
Freshly ground pepper to taste
8 tsp 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.
Servings: 8
Servings Size: about 1 cup each
Nutrition per Serving:
121 Calories, 2g Fat, 1g Sat, 1g Mono, 6mg Cholesterol, 6g Protein,
23g Carbs, 2g Fiber, 315mg Sodium, 346mg Potassium
Nutrition bonus: Vitamin C (20% daily value), Vitamin A (15% dv).
1 1/2 Carbohydrate Servings
Exchanges: 1 1/2 fruit
From: Eating Well Magazine September/October 2007
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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