Recipe by Roberta L. Duyff, MS, RD, FADA, CFCS
Called akwadu in Ghana, baked bananas flavored with orange juice, coconut, peanuts and cinnamon are a sweet, economical and nourishing finale for a spicy meal. And, they're a simple way to make fruit part of an everyday supper or a special dinner. This same recipe, with bananas cut both lengthwise and crosswise, makes a great topping for waffles or French toast. (Food trivia: peanuts are called "groundnuts" in West Africa.)
Plentiful in tropical and subtropical regions of the world — and easily available throughout the United States — bananas are kitchen staples. Being versatile, bananas make delicious breakfast smoothies and parfaits, banana bread, and creamy puddings...and they're the perfect whole fruit for pack-and-go lunches and snacks. Keep bananas on hand!
4 medium ripe bananas, cut in half lengthwise
1/2 cup orange juice
2 tablespoons fresh lemon juice
2 tablespoons soft margarine, melted
2 tablespoons brown sugar, packed
1/2 teaspoon cinnamon
1/4 shredded coconut
1/2 cup low-fat lemon Greek yogurt *
2 tablespoons chopped peanuts, for garnish
- Preheat oven to 375°F.
- Arrange bananas side-by-side in a 9-by-9-inch baking dish.
- Combine orange juice, lemon juice and margarine in a small bowl. Add brown sugar and cinnamon. Blend well.
- Drizzle orange juice mixture over bananas, then baste to coat bananas. Sprinkle with coconut.
- Bake for 10 minutes, until sauce is bubbling but bananas are softened but keep their shape.
- Serve warm. Spoon sauce over bananas. Top with yogurt; garnish with peanuts.
* As another option, serve with ice cream or frozen yogurt.
Calories: 260; Calories from fat: 90
Total fat: 10g; Saturated fat: 3g; Trans fat: 1g
Cholesterol: 5mg; Sodium 100mg
Total carbohydrate: 43g; Dietary fiber: 4g; Sugars: 26g