How To Make Healthy Plantain Chips - Oven Baked Style
Plantain is a kind of banana that is becoming a very popular food options among Africans, Asians, Mexican, and those of Spanish descents. Unlike, the soft, sweet banana that most are familiar with, plantain is generally used for cooking.
Plantain can be cooked in water, baked in the oven or roasted on the grill, and, can also be fried in oil. And is usually served alongside the main meal as a side dish, but can also be used as the main meal itself depending on the dish. Plantain is also the main ingredients in plantain chips, which can usually be found in snack-size bag packages sold in most grocery stores.
Today, I'm going to show you through this hub how to make your very own, homemade plantain chips, with no additives and no preservative. A very healthy alternative to the store-bought chips.
Plantain Chips - A Nutritional Snack
Plantain chips are a very good way to snack. Not only can they be filling, they are also a healthy option to most potato and rice chips out there in the market. Plantain is a carbohydrate source food with very low fat content.
In fact, a medium-size plantain contains less than 1 g of fat, and, it has no cholesterol. This low fat content of plantain, coupled with its high starch content, makes it a possible food for those trying to lose the fat and stay healthy.
Plantain is also very high in Vitamin A (or Vitamin A Retinol, retinal, and four carotenoids including beta carotene), which is needed for good eye health. Its high fiber content provides needed roughage, an essential part of the digestive process.
Plantain is also a good source of Potassium. A medium to large plantain contains about 499 mg of Potassium.This is an essential mineral micro-nutrient in human nutrition that's needed to maintain fluid and electrolyte balance in the body. It is also needed to keep the heart beating well, for muscle growth, for nervous system, and for good brain function.
Store-Bought vs. Home-Baked Plantain Chips?
Store-bought plantains are usually made commercially. Even though some do have the organic label on them, or produced locally, the fact still remains that they are mass produced.
Most of the plantain chips produced commercially are usually fried and are therefore not a very healthy option as they may have been fried in animal fat, or/and may even have been fried in recycled oil. Not only that, some of the ingredients are so complicated they are not so easy to pronounce. And oftentimes, the sodium content is just plain bad for your health.
Home-baked Plantain Chips uses the minimal amount of oil in the preparation. You control the amount of salt used in baking it, and you know your ingredients. I prefer to make my plantain chips using the bake option, as this is the healthier of the two.
Cooking Time for Baked Plantain Chips
Good Snack Practice
It is always better to make this easy-to-make snacks in your home as you will be better able to control what goes into the cooking.
Ingredients for Baked Plantain Chips
- 2 fruit (medium to large) plantain (green or ripe), sliced round or diagonal
- Dash pepper (crushed or powder), (optional)
- Dash salt, (optional)
- Dash garlic powder, (optional)
- 1 tablespoon oil, preferably cooking Oil Spritzer to control the amount of oil for baking.
Rate This Healthy Snacks On A Scale of 1 to 5
Baked Plantain Chips
|Serving size: 1|
|Calories from Fat||9|
|% Daily Value *|
|Fat 1 g||2%|
|Saturated fat 0 g|
|Unsaturated fat 0 g|
|Carbohydrates 32 g||11%|
|Sugar 15 g|
|Fiber 4 g||16%|
|Protein 2 g||4%|
|Cholesterol 0 mg|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
Baking Your Plantain for Chips
- Start by cutting open the green or ripe plantains (cut across into small sizes). As shown in Image 1.
- Remove skin from cut plantains (see Image 2). Season with salt, pepper and garlic (seasonings optional)
- Place individual piece of sliced plantain on a greased cookie sheet (layer sheet with foil). Space them about one inch apart.
- Spray plantain with minimal amount of oil using spraying cooking oil or oil spritzers.
- Bake for about 30 minutes at 350 - 375 degree.
- Reduce oven to about 200 degree and bake for another 15 to 20 minutes. Plantain should be golden brown and crispy in texture.
- Remove individual chip from baking pan unto a paper towel lined plated and let sit for about 5 minutes. Can be served with nuts.
Other Ways To Cook Plantain
Is It Healthy?
Baked Plantain - Best for Ripe (Yellow) or Unripe (Green) Plantain.
This is done by removing plantain skin and baking in the oven. It can be cut into tiny little pieces (as in the above recipe) or baked whole.
Yes, this is a very healthy way of cooking plantain.
Roasted Plantain - Best For Only Ripe, Yellow (Not Overly-Ripe) Plantain.
This is usually done on an open flame/charcoal grill. It can also be cooked in a regular oven. Bake until golden brown at about 450 °F, for 30 minutes.
Very healthy as you use no oil or salt in cooking
Boiled Plantain - Can Be Used To Cook Green, Medium Ripe To Very Ripe Plantain.
Cook in mildly salted (optional) water on a stove top for about 20 minutes. Note that, you can cook plantain in boiling water with or without the skin on. Cooked platain can be eaten with scrambled eggs.
Fried Plantain – Can Be Use For Green To Ripe Plantains.
Cook cut plantain pieces in a deep fryer or fry pan in oil. Oil should be about 350 - 370 °F. Fry for about 15 minutes until golden brown. It can be served with scrambled eggs and salsa.
Due to the oil/fat content, this is not a very healthy option.
For More Plantain Cooking Tips, Check Out This Hub
- Healthy Ways To Cook Plantain
Plantains can be cooked boiled, fried, baked, or roasted (grilled) whether they are ripe or not. The style of cooking varies from one culture to another.
Homemade Plantain Chips!
Your home-baked plantain chips is not going to look anything like the store bought ones. Yours may be a little chunkier and darker in color, but you can be rest assured, it's got less fat and less salt, and that's something to sing about. Plus, you can pronounce the ingredients!
For regular snacking, as a part of a low fat diet, bake large amount of chips at a time. Divide into portions using freezer bags and store excess in freezer. Plantain Chips are great for snacking on the go. Pair them up with peanuts and raisins for a great energy packed home-made trail mix.
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Author: Comfort Babatola - ©2013
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