Recipes · Panamanian · Side Dishes
Tostones
One serving has 449 kcal and 2 g protein, and at least a fifth of a woman's daily need of vitamin K (51%), vitamin C (40%) and magnesium (20%). Ready in 15 minutes.
- Preparation: 5 min
- Cooking: 10 min
- Makes: 1 serving (176 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 150 g Plantains, green, raw
- 25 g Vegetable oil
- 1 g Salt
Method
- Peel the green plantain and cut into thick slices, about 3 cm.
- Heat the oil in a skillet over medium heat and fry the plantain slices for 2-3 minutes a side until just golden but not fully cooked through; drain.
- Flatten each slice between two pieces of parchment paper or with the bottom of a glass to about half their thickness.
- Return the flattened plantains to the hot oil and fry for another 2-3 minutes a side until crisp and golden.
- Drain on paper towels, sprinkle with the salt, and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 449 kcal | 21% |
| Carbohydrates | 55 g | |
| Water | 91.7 mL | |
| Fiber | 3.3 g | 11% |
| Protein | 1.9 g | 4% |
| Tryptophan | 0 g | |
| Threonine | 0 g | |
| Isoleucine | 0 g | |
| Leucine | 0 g | |
| Lysine | 0 g | |
| Methionine | 0 g | |
| Cystine | 0 g | |
| Phenylalanine | 0 g | |
| Tyrosine | 0 g | |
| Valine | 0 g | |
| Histidine | 0 g | |
| Fat | 25.1 g | |
| Monounsaturated | 5.7 g | |
| Polyunsaturated | 14.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 12.6 g | |
| Saturated | 4 g | |
| Trans-Fats | 0.17 g | |
| Cholesterol | 0 mg | |
| Calcium | 3.2 mg | 0% |
| Copper | 0.17 mg | 19% |
| Iron | 1.1 mg | 6% |
| Magnesium | 61.5 mg | 20% |
| Manganese | 0.16 mg | 9% |
| Phosphorus | 46.5 mg | 7% |
| Potassium | 647 mg | 14% |
| Selenium | 0 µg | 0% |
| Sodium | 391 mg | |
| Zinc | 0.27 mg | 3% |
| Thiamin (vitamin B1) | 0.15 mg | 14% |
| Riboflavin (vitamin B2) | 0.15 mg | 14% |
| Niacin (vitamin B3) | 0.83 mg | 6% |
| Pantothenic acid (vitamin B5) | 0.8 mg | 16% |
| Pyridoxine (vitamin B6) | 0.11 mg | 8% |
| Folate (vitamin B9) | 42 µg | 11% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 0.05 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 30.3 mg | 40% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 46 µg | 51% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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