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A green banana casserole provides a nutritious, lower-carbohydrate alternative to traditional baked macaroni dishes for a classic Caribbean Sunday lunch. This comprehensive culinary guide details how to prepare a wholesome, cheese-rich side dish using green bananas, locally referred to as green figs, combined with dairy and indigenous herbs.
Incorporating green bananas offers an excellent option for individuals managing diabetes or adhering to low-carbohydrate regimens, as this staple vegetable features a lower glycemic index than refined flour pasta.
The publication provides an exact ingredient breakdown, step-by-step preparation guidelines, and precise oven parameters to ensure a perfect golden texture. Readers will find comprehensive directions for integrating traditional Trinidadian green seasonings, including chadon beni, chives, celery, parsley, thyme, and pimento peppers, into the culinary mixture.
This documentation is distinct because it combines authentic West Indian culinary heritage with modern wellness considerations, allowing families to enjoy comfort food without compromising health objectives. Home cooks can seamlessly introduce this versatile dish into their standard meal planning alongside a variety of grilled or roasted proteins.
Key Takeaways
- Green banana casserole serves as a low-glycemic, blood-sugar-friendly alternative to Caribbean macaroni pie.
- The recipe requires five pounds of boiled green figs mashed with eggs, evaporated milk, and seasonings.
- Authentic flavour relies on local Trinidadian green seasonings including chadon beni, pimento peppers, and garlic.
- The dish requires thirty minutes of preparation followed by thirty minutes of baking at low heat.
A green banana casserole is a tasty cheesy dish that completes any meal on a Sunday. With very few ingredients and a whole lot of cheese you can whip up a magnificent green banana casserole in no time for your whole family.
Try this simple recipe for lunch which is a healthier alternative to the traditional Sunday macaroni casserole which can wreck havoc on a low carb diet. If you are diabetic this recipe could help you maintain a healthy blood sugar level and still have your comfort food.
Estimated preparation time: 30 minutes
Estimated cook time: 30 minutes
Serving: 8
Making a Green Banana Casserole
Ingredients
5 pounds green figs
1 cup evaporated milk
2 eggs
2 pounds cheese
½ cup green seasonings (chadon beni, chives, celery, parsley, thyme)
1 small onion
2 cloves garlic
3 pimento peppers
1 teaspoon sugar
1 teaspoon salt
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Directions
Boil green figs with skin for 20 minutes.
Peel the boiled green figs and mash them with a potato masher.
Grate cheese on side of grater with large holes.
Dice green seasonings, onion, garlic and peppers.
Add to mashed green figs evaporated milk, eggs, ½ of the grated cheese, diced green seasonings, onion, garlic and peppers, sugar and salt.
Mix gently with pot spoon and turn into a baking dish.
Spread evenly the rest of the cheese across the surface.
Bake at 250 degrees for 30 minutes or until the top is golden brown.
Let cool before serving.
Goes well with your traditional Sunday lunch or dinner. See pics below for how to make the perfect Green Banana Casserole as well as a serving suggestion.
Feel free to share with us your photos of your Green Banana Casserole or any recipes you would like to appear on sweettntmagazine.com in the comment section below.
Sweet TnT 100 West Indian Recipes
Sweet TnT 100 West Indian Recipes is your kitchen guide to cooking in the Caribbean. Add flavour to your pot and put a smile on everyone’s faces with the right amount of seasonings, spices and stories about the foods you prepare. This cookbook contains 100 tantalising recipes and full colour photographs of home-cooked meals, street foods, treats and drinks that are known in the West Indies for having particular names, ingredients and preparations.
EXPLORE THE COMPLETE SELECTION OF COUNTERTOP STAND MIXERS
COUNTERTOP STAND MIXER COLORS FOR ANY DECÓR
*Attachments sold separately.
Sweet TnT Short Stories
Life in Trinidad and Tobago comes alive in the exciting, entertaining, comical, dramatic, thrilling, mysterious and suspenseful tales in Sweet TnT Short Stories. The novella consists of 34 fictional pieces written by authors from around the twin islands who share narratives with you under the sections Lifestyle, Superstition and Fauna. Created by Culturama Publishing Company, producer of Sweet TnT Magazine from San Juan, Trinidad and Tobago, this book is one of the publications that commemorates the 10th anniversary of the publisher from 2009-2019.
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September 2017 www.sweettntmagazine.com
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