Warm Banana Fritters
In South America (and lots of kitchens in the U.S.), a type of banana called a plantain is sliced, pressed, and fried into a crisp fritter that takes center stage in many dishes and desserts. Here's a low-fat dessert version.
Equipment: sharp knife, stove, 12-inch nonstick pan, spatula
How long does it take?
What's in it?
2 ripe bananas
1/2 cup whole-wheat flour
1 Tablespoon wheat germ
1 teaspoon cinnamon
2 teaspoons margarine
How to make it:
Step 1: Prepare the batter.
In a small bowl, mix the flour, wheat germ, and cinnamon. Crack the egg into another small bowl and discard the shell. Beat the egg.
Step 2: Assemble the fritters.
Peel the bananas and throw away the skins. Cut the bananas into slices that are 1 inch wide. Place the banana slices on a clean cutting board and press them with the heel of your clean hand. The pressed banana pieces will be about 1/2 inch thick and 3 inches across. Dip each banana piece into the egg, then lightly coat it with the flour mixture. Set coated banana slices on a plate.
Step 3: Cook the fritters.
Place a non-stick pan on a burner and turn the burner to medium-high. Dab half of the margarine into the pan. Place three or four (or more if they are easy to handle) of the banana pieces into the pan. When they are browned (in about 2 minutes), use a spatula to flip them over like pancakes. When browned on the second side, remove them to a plate. Dab the remainder of the margarine into the pan and place four more banana slices in the pan for browning. Continue until you have cooked all of the fritters.
Eat banana fritters warm from the pan. Try a topping of non-fat vanilla yogurt.
Calories 140, Protein 5 g, Carbohydrate 28 g, Fat 2 g (saturated f 1 g), Dietary Fiber 4 g, Vitamin B6 33% of RDA, Vitamin E 3 mg (41% of RDA), Potassium 362 mg, Magnesium 61 mg (22% of RDA), Thiamin 19% of RDA
What's in it for you?
Bananas are a great source of potassium, a mineral that helps your nervous system transmit signals and helps your muscles move.
You can use the bottom of a glass to press the banana pieces flat.
If you are feeling adventurous, try making authentic fritters with plantain. Plantains are starchier than bananas and tend to be larger. Look for them next to the bananas in the grocery store. Most large grocery stores carry plantains. Like all bananas, they are starchier when they are green and get sweeter as they turn yellow.