Directions:
- Cut the plantain horizontally into 2 halves. Cook the 2 halves in boiling water for 10-15 minutes (until color changes to deeper orange). Alternatively, cook in microwave with no water, for about 7 minutes.
- Cut plantain into cubes. Easiest way is to cut the 2 halves long-ways by making a cross cut (just like the plus sign) on each half and then cutting 1 inch slices all the way through.
- In a skillet, apply medium heat and spray in just enough cooking spray to cover the bottom of the pan. Add all of the plantain cubes and stir around for 5 minutes or until a bit browned. Remove the plantain (can transfer onto a paper-towel to pat down and get rid of any excess oil).
- Place quinoa in a bowl, rinse if needed. Drain well.
- In the skillet, heat 1 teaspoon olive oil over medium heat. Stir in garlic and cook by stirring for a minute. Add quinoa and cook, stirring for 10 minutes or until golden. Stir in 2 cups of water and add the salt. Bring to a boil, reduce heat, cover and cook over medium low heat for 15 minutes or until all the water is absorbed.
- (Skip this step if using pre-cooked shrimp but make sure to thaw out the shrimp if frozen) Boil shrimp for approximately 3 minutes in microwave, or in boiling water on stove. Do not cook all the way through.
- Stir in the broccoli florets, onion and shrimp into the skillet with the quinoa. Season to taste and add the other teaspoon of olive oil. Cook over medium heat for 2-5 minutes
- Stir in half of the cooked plantain cubes for 2 minutes along with basil leaves.
- Serve the other half of the plantain cubes as a side to the main dish. Enjoy!
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 438.34 Kcal (1835 kJ) | ||
| Calories from fat | 151.36 Kcal | ||
| % Daily Value* | |||
| Total Fat | 16.82g | 26% | |
|---|---|---|---|
| Cholesterol | 34.31mg | 11% | |
| Sodium | 1277.41mg | 53% | |
| Potassium | 648.84mg | 14% | |
| Total Carbs | 62.02g | 21% | |
| Sugars | 7.49g | 30% | |
| Dietary Fiber | 5.78g | 23% | |
| Protein | 12.47g | 25% | |
| Vitamin C | 42.5mg | 71% | |
| Iron | 3.6mg | 20% | |
| Calcium | 74mg | 7% | |
| Amount Per 100 g | |||
| Calories | 138.9 Kcal (582 kJ) | ||
| Calories from fat | 47.96 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.33g | 26% | |
|---|---|---|---|
| Cholesterol | 10.87mg | 11% | |
| Sodium | 404.77mg | 53% | |
| Potassium | 205.6mg | 14% | |
| Total Carbs | 19.65g | 21% | |
| Sugars | 2.37g | 30% | |
| Dietary Fiber | 1.83g | 23% | |
| Protein | 3.95g | 25% | |
| Vitamin C | 13.5mg | 71% | |
| Iron | 1.1mg | 20% | |
| Calcium | 23.4mg | 7% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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