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Traditional Colombian Patacones (Smashed and Fried Plantains)
Relive the taste of your travels with this traditional patacones recipe! With a secret healthy twist learnt from a good friend of mine, discover how I make this quick ‘oh-so-good’ appetizer a new and exciting staple that will be sure to please the entire family.
Prep Time
5 mins
Cook Time
5 mins
Total Time
11 mins
Servings: 6 servings
Calories: 136 kcal
Course:
Appetizer
Cuisine:
Colombian
Ingredients
- 3 green plantains
- vegetable oil for frying
- salt to taste
Instructions
- Peel the green plantains and cut them crosswise into 1-inch thick slices.
- Heat about 1 inch of vegetable oil in a skillet or deep fryer to 350°F (175°C).
- Fry the plantain in batches for 2-3 minutes until slightly softened and pale yellow.
- Remove from the oil and drain on paper towels.
- Using a tostonera (wooden utensil for smashing plantains) or a flat-bottomed plate, gently smash each piece of plantain to flatten it into a patacón shape.
- Return the smashed plantains to the hot oil and fry for an additional 2-3 minutes until golden brown and crispy.
- Remove from the oil and drain.
- Sprinkle with salt while hot.
Cup of Yum
Healthy adaptation!
- Wrap whole plantains in a wet paper towel and microwave for 5 minutes. If not softened, continue microwaving in 1-minute increments until soft to the touch but not collapsing.
- Let plantain cool slightly, about 5 minutes.
- Unwrap the microwaved plantain and cut it into 1-inch thick slices.
- Using a tostonera (wooden utensil) or a flat-bottomed plate, gently smash each plantain slice to flatten it.
- Heat about 1 inch of vegetable oil in a skillet or deep fryer to 350°F (175°C).
- Transfer smashed plantains to the hot oil and fry for 2-3 minutes until golden brown and crispy.
- Remove from oil and drain.
- Sprinkle with salt while hot.
- Serve warm with guacamole and pico de gallo.
Cup of Yum
Nutrition Information
Serving
2g
Calories
136kcal
(7%)
Carbohydrates
33g
(11%)
Protein
1g
(2%)
Fat
0.1g
(0%)
Saturated Fat
0.1g
(1%)
Polyunsaturated Fat
0.03g
Monounsaturated Fat
0.02g
Sodium
2mg
(0%)
Potassium
386mg
(11%)
Fiber
2g
(8%)
Sugar
2g
(4%)
Vitamin C
18mg
(20%)
Calcium
2mg
(0%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 6servings
Amount Per Serving
Calories 136
% Daily Value*
Serving | 2g | |
Calories | 136kcal | 7% |
Carbohydrates | 33g | 11% |
Protein | 1g | 2% |
Fat | 0.1g | 0% |
Saturated Fat | 0.1g | 1% |
Polyunsaturated Fat | 0.03g | 0% |
Monounsaturated Fat | 0.02g | 0% |
Sodium | 2mg | 0% |
Potassium | 386mg | 8% |
Fiber | 2g | 8% |
Sugar | 2g | 4% |
Vitamin C | 18mg | 20% |
Calcium | 2mg | 0% |
Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.