Plantains are a popular Caribbean starch. They look like large bananas, but can’t be eaten raw. When they are green/unripe they are starchy and not very sweet, but often prepared by smashing and frying into chips. When yellow and brown and very ripe they get softer and sweeter, but still need to be cooked. They can be pan fried or roasted for best results and although sweet, they pair nicely with a savory steak.
Plantains are nutritionally similar to potatoes in terms of calories and starch, but they have more fiber, vitamins A, C and B-6.
If you can’t find or don’t want plantains, substitute with potatoes or sweet potatoes. If you or your kids don’t like spice, leave out the allspice and cayenne that gives it that real authentic Caribbean flavor, but even the citrus alone is delish.
- Cook Time
- Prep Time
- 2 tablespoons extra virgin olive oil, divided
- 1 ½ pound London broil/lean, boneless cut of meat
- ⅓ cup fresh squeezed orange juice
- ¼ cup fresh lime juice
- 2 garlic cloves, minced
- 4 large yellow plantains (better if not too soft, brown spots are ok)
- Kosher salt
- Freshly cracked black pepper
- 1 teaspoon ground allspice
- ⅛ teaspoon cayenne
- Garnish: chopped parsley
Preheat oven to 400℉. Lightly grease a large sheet pan with 1 teaspoon evoo.
- Make several shallow cuts in one side of the meat in both directions. Place steak in a ziplock with orange juice, lime juice, 1 tablespoon evoo, and garlic. Set aside.
- Using a sharp knife cut both ends off the plantain. Slice a shallow line down the long seam of the plantain, only as deep as the peel. Remove peel by pulling back. Cut into 1 ½” slices.
- Drizzle sheet pan with 1 tablespoon evoo, place plantains on sheet pan, toss in oil, bake for about 15 minutes.
- Remove pan from oven, push plantains to side of pan. Move oven rack to the top rung and preheat the broiler.
- Remove steak from marinade, pat dry and sprinkle both sides with salt, pepper, allspice, and cayenne.
- Place steak in the middle of pan and broil for 8 minutes, flip and broil for 5 more. Check temperature and continue cooking until desired doneness.
- Remove steak to rest 10 minutes before slicing and serving with plantains, sprinkled with salt. Garnish with parsley.
- Serving Size: 1 serving
- Calories: 524
- Carbohydrate Content: 60.5 g
- Fat Content: 14.6 g
- Protein Content: 41.8 g