Plantain Cups With Ackee Filling - My Signature Dish
I LOVE plantain it is one of my most favourite things to eat. I like ackee too so when I came up with this recipe it was a match made in heaven for me. This can be served as a starter ( you can make mini ones) or a main course served with roast potatoes and a side salad. This is suitable for most diets including vegans, vegetarians and those on a gluten free diet
Plantain is a part of the staple diet in countries like in West and Central Africa, Central America, all across the Caribbean islands and also the northern, coastal parts of South America. On of the major advantages of plantain is that they grow all year round, making them a reliable all-season staple food.
According to draxe.com there a good health benefits for eating plantain. The nutritional value includes potassium, fibre, vitamin b12 and magnesium
Ackee is a fruit but it is eaten like a vegetable, in the same way that a tomato is a fruit but is eaten like a vegetable. Ackee, also known as achee, ackee apple or akee (Blighia sapida) and is a member of the Sapindaceae (soapberry family. Ackee is native to many countries in West Africa including Ghana, Gambis, Mali, Nigeria, Senegal, and Sierra Leone .
Ackee was imported to Jamaica from West Africa (probably on a slave ship) around the year 1778. Since then it has become a major part of many Caribbean cuisines, and is also grown in tropical and subtropical areas elsewhere around the world.
Plantain Cups With Ackee Filling Recipe
For The Plantain Cups
• 2 ripe plantains
• Spray Oil
– Wash and peel the plantains
– Chop the plantain into 3-4 pieces
– Boil plantain until soft and tender.
– Drain the cooked plantain
– Press the plantain into the oiled muffin tin to form the cups
– Bake at 180c / 350f or gas mark 4 for 20-30 minutes until golden brown
– Remove from the muffin tins and allow to cool slightly
For The Filling
• 1 medium can of ackee (540g)
• 2 oz. coconut oil (plus a little more if needed)
• 1 Large Onion chopped
• 2 Plum tomatoes
• Half a green pepper chopped
• 1/2 Tsp. Salt
• 1/2 Tsp. Black Pepper
• ½ tsp season all (optional)
• 1 small scotch bonnet pepper (optional)
– Sauté onions, peppers and tomatoes until onions are soft.
– Open the can of ackee and drain the liquid from the tin.
– Add ackee to onions, peppers and tomatoes and fold together.
– Allow to cook for 2 minutes, and then add salt to taste.
– Add black pepper and scotch bonnet pepper
– Simmer on medium heat for another 3 – 5 minutes.
– Place 1-2 spoonfuls of ackee into the plantain cups an serve
How To Cook Plantain with no oil
Watch this step by step guide on how to cook plantain without using oil
You get all the flavour and non of the cholesterol
Cooking buckwheat is really simple, watch this video to learn how to cook buckwheat. Buckwheat is a plant cultivated for its grain-like seeds and as a cover crop. To distinguish it from a related species, Fagopyrum tataricum, it is also known as Japanese buckwheat and silverhull buckwheat