Jamaican Plantain Porridge
1 cup of jamaican plantain porridge contains 211 Calories. The macronutrient breakdown is 43% carbs, 54% fat, and 3% protein. This is a good source of potassium (8% of your Daily Value).
- Makes
- 4 cup
- Prep Time
- 5 minutes
- Cook Time
- 20 minutes
Ingredients
Brown sugar 3 tbsp or 27g
Vanilla extract 1 tbsp or 13g
Directions
- Blend the water and green plantain until smooth.
- Bring additional water to a boil in a pot.
- Add the plantain mixture to the pot, boil for 5 minutes while stirring vigorously, then reduce heat and simmer for 15-20 minutes.
- Stir in coconut milk, margarine, brown sugar, cinnamon, nutmeg, salt, and vanilla. Boil for 2 more minutes and serve hot.
Nutrition Facts
For 1 cup of jamaican plantain porridge (261g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 211 | |
| Fats | 13g | 17% |
| Saturated fats | 11g | 55% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 168mg | 7% |
| Carbs | 23g | 8% |
| Net carbs | 22g | |
| Fiber | 1g | 4% |
| Sugar | 14g | |
| Protein | 2g | |
| Calcium | 21mg | 2% |
| Iron | 2mg | 27% |
| Potassium | 364mg | 8% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 196μg | |
| Beta carotene | 212μg | |
| Caffeine | 0mg | |
| Choline | 11mg | 2% |
| Copper | 0.2mg | 17% |
| Fluoride | 0μg | |
| Folate (B9) | 18μg | 4% |
| Lycopene | 0.1μg | |
| Magnesium | 44mg | 10% |
| Manganese | 0.5mg | 22% |
| Niacin | 1mg | 4% |
| Pantothenic acid | 0.2mg | 4% |
| Phosphorus | 71mg | 10% |
| Retinol | 9μg | |
| Riboflavin (B2) | 0mg | 2% |
| Selenium | 1μg | 1% |
| Theobromine | 0mg | |
| Thiamine | 0mg | 2% |
| Vitamin A IU | 547IU | |
| Vitamin A | 35μg | 4% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0.2mg | 12% |
| Vitamin C | 9mg | 10% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 0.1mg | 1% |
| Vitamin K | 0.4μg | 0.3% |
| Zinc | 0.4mg | 3% |
| Sugars | ||
| Sugar | 14g | |
| Sucrose | 6g | |
| Glucose | 0.1g | |
| Fructose | 0.1g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 11g | 55% |
| Monounsaturated fats | 1g | |
| Polyunsaturated fats | 0.4g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.1g | |
| Arginine | 0.2g | |
| Aspartic acid | 0.2g | |
| Cystine | 0g | |
| Glutamic acid | 0.3g | |
| Glycine | 0.1g | |
| Histidine | 0.1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.1g | |
| Leucine | 0.1g | |
| Lysine | 0.1g | |
| Methionine | 0g | |
| Phenylalanine | 0.1g | |
| Proline | 0.1g | |
| Serine | 0.1g | |
| Threonine | 0.1g | |
| Tryptophan | 0g | |
| Tyrosine | 0.1g | |
| Valine | 0.1g | |
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