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Sweet Plantain Canoes⏱ 60 min total
Recipes

Sweet Plantain Canoes

Per 1 serving · 326 g · 18 ingredients

Calories
654
33%
of a 2,000 cal day
  • Protein
    17g
    10% of calories
  • Carbs
    64g
    37% of calories
  • Fat
    41g
    53% of calories
Portion

At a glance

One serving of Sweet Plantain Canoes (326 g) has 654 calories, with 17 g of protein, 64 g of carbohydrates and 41 g of fat. Most of its energy comes from fat (53% of calories). It is high in protein (33% DV), Vitamin C (52% DV) and Vitamin E (49% DV). Keep an eye on sodium and saturated fat, which provide 24% and 29% of the daily value.

Per 100 g
201cal
medium energy density
Protein per 100 cal
2.6g
Net carbs
59g
carbs minus fiber
Fiber
5.2g
30 g sugar

High in

20%+ of the daily value

  • Protein33%
  • Vitamin C52%
  • Vitamin E49%
  • Niacin33%
  • Vitamin B673%
  • Vitamin B1229%

Good source of

10–19% of the daily value

  • Dietary fiber19%
  • Vitamin A16%
  • Vitamin K11%
  • Thiamine11%
  • Riboflavin (B2)18%
  • Folate (B9)13%

Watch

20%+ of the daily value

  • Sodium24%
  • Saturated fat29%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 45 min
  1. 1

    Heat the oven to 350°F. Lightly coat a baking dish with nonstick spray and set aside.

  2. 2

    In a large bowl, mix the ground turkey with the chopped onion, bell pepper, garlic, adobo, dried oregano, and poultry seasoning until evenly combined.

  3. 3

    Warm the olive oil in a large skillet over medium-high heat. Add the turkey mixture and cook, breaking it up, until well browned and no longer pink.

  4. 4

    Stir in the bay leaf, chopped green olives, raisins, and tomato sauce. Reduce the heat and simmer until the flavors meld, about 10 minutes. Discard the bay leaf and set the filling aside.

  5. 5

    Pour about 1/2 inch of vegetable oil into a wide skillet and heat over medium-high. Fry the plantains, turning occasionally, until golden and lightly crisp, 8–10 minutes; drain on a paper towel–lined plate.

  6. 6

    Cut a slit along the inside curve of each plantain and gently open to form a canoe. Add a little shredded cheddar, spoon in the turkey filling, then top with more cheddar and the crumbled queso fresco. Arrange the stuffed plantains in the prepared baking dish.

  7. 7

    Bake until the cheese is melted and lightly browned, 15–20 minutes. Garnish with chopped cilantro and serve hot.

Vitamins & minerals

Amounts for 1 serving (326 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A140 μg
16%
Vitamin C47 mg
52%
Vitamin D0.3 μg
2%
Vitamin E7 mg
49%
Vitamin K13 μg
11%
Thiamine0.1 mg
11%
Riboflavin (B2)0.2 mg
18%
Niacin5 mg
33%
Vitamin B61 mg
73%
Folate (B9)52 μg
13%
Vitamin B121 μg
29%
Pantothenic acid1 mg
22%
Choline59 mg
11%

Minerals

NutrientAmount% Daily Value
Calcium110 mg
11%
Iron2 mg
29%
Potassium1,150 mg
24%
Magnesium90 mg
21%
Phosphorus241 mg
34%
Zinc2 mg
19%
Copper0.2 mg
22%
Manganese0.1 mg
6%
Selenium18 μg
33%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)1 g—
Alpha carotene787 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene916 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride14 μg—
Fructose1 g—
Galactose0 g—
Glucose2 g—
Glutamic acid3 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0.1 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene1,064 μg—
Lysine1 g—
Maltose0 g—
Methionine0.4 g—
Monounsaturated fats26 g—
Phenylalanine1 g—
Polyunsaturated fats7 g—
Proline1 g—
Retinol32 μg—
Serine1 g—
Starch0.1 g—
Sucrose0.2 g—
Theobromine0 mg—
Threonine1 g—
Total omega 31 g—
Total omega 65 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.1 μg—

Burning 654 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 124min
    Walking (3.5 mph)
  • 79min
    Cycling (moderate)
  • 54min
    Running (6 mph)
  • 92min
    Swimming laps

Common questions

How many calories are in Sweet Plantain Canoes?

One serving of Sweet Plantain Canoes (1 serving) has 654 calories, which works out to 201 calories per 100 g. That is about 33% of a 2,000-calorie day.

Are Sweet Plantain Canoes high in protein?

It provides a solid 17 g of protein per serving (33% of the 50 g daily value), but protein supplies only 10% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Sweet Plantain Canoes keto-friendly?

It is hard to fit into a strict keto diet. One serving has 59 g of net carbs and 37% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Sweet Plantain Canoes?

544 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Sweet Plantain Canoes?

30 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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