Fried eggs over mashed plantains for a hearty breakfast twist.
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Nutrition per Serving
Ingredients
Estimated total cost: €3.41 · €1.71/serving
- 1 cup (60 mL) high-quality white vinegarEst. price €0.12–€0.25
- 2 tablespoons (30 mL) of extra-virgin olive oil or unsalted butter, divided (use olive oil for a healthier option or butter for a richer taste)Est. price €0.20–€0.40
- 1 teaspoon (1 mL) of artisanal sea saltEst. price €0.08–€0.20
- 1 teaspoon (1 mL) of freshly cracked black pepper (for best flavor, grind the pepper just before using)Est. price €0.05–€0.15
- 2 tablespoons (30 mL) of vegetable oil (heat the oil in the pan until shimmering before adding other ingredients)Est. price €0.06–€0.12
- 1 red onion, thinly sliced (for a milder flavor, soak the sliced onions in cold water for 10 minutes, then drain)Est. price €0.30–€0.70
- 2 eggs (for a perfect sunny-side-up egg, crack the egg into a hot pan, lower the heat, cover, and cook until the whites are set)Est. price €0.40–€0.80
- 2 large ripe plantains, peeled and halved lengthwise (make sure the plantains are yellow with black spots for optimal sweetness)Est. price €1.20–€2.50
- 1 ripe avocado, pitted, peeled, and thinly sliced (slice the avocado just before serving to prevent browning)Est. price €1.00–€2.20
Steps
- 1Begin by bringing a pot of water seasoned with salt to a boil. Submerge the plantains in the boiling water and cook until they can be easily pierced with a fork, which should take approximately 25 minutes. Once done, drain the plantains while saving half a cup (125 mL) of the cooking liquid.
- 2In a small bowl, combine the red onion with the vinegar, ensuring that the onion is completely covered.
Cultural note
Plantain and Egg Breakfast Mash is a popular dish in many Caribbean and Latin American cuisines. Plantains are a staple ingredient in these regions, and combining them with eggs and avocado creates a flavorful and satisfying meal that reflects the culinary traditions of these cultures.
Seasonal note
Plantains are typically available year-round in tropical regions, but they may have a peak season depending on the specific location. Avocados are in season during spring and summer, making this dish ideal for those seasons.
Health note
This dish is a good source of healthy fats from avocado and olive oil, along with fiber from plantains. It provides a moderate amount of protein and a variety of vitamins, including Vitamin A, C, and B6. However, it is high in calories and sodium, so portion control is key for a balanced diet.
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