Dietitian's tip: With a glaze of caramel sauce, this banana dish is a sweet ending to any dinner. Rich-flavored walnut oil lends an exotic accent. Apple juice is a good substitute for the rum in a nonalcoholic version.
- 1 tablespoon butter
- 1 tablespoon walnut oil (or canola oil)
- 1 tablespoon honey
- 2 tablespoons firmly packed brown sugar
- 3 tablespoons 1 percent low-fat milk
- 1 tablespoon dark raisins or golden raisins (sultanas)
- 4 firm bananas, about 1 pound total weight
- 1/2 teaspoon canola oil
- 2 tablespoons dark rum or apple juice
For the sauce
To make the sauce, in a small saucepan melt the butter over medium heat. Whisk in the walnut oil, honey and brown sugar. Cook, stirring continuously until the sugar is dissolved, about 3 minutes. Stir in the milk, 1 tablespoon at a time, and then cook, stirring continuously until the sauce thickens slightly, about 3 minutes. Remove from the heat and stir in the raisins. Set aside and keep warm.
Peel the bananas, and then cut each crosswise into 3 sections. Cut each section in half lengthwise. Lightly coat a large nonstick frying pan with the canola oil and place over medium-high heat. Add the bananas and saute until they begin to brown, 3 to 4 minutes. Transfer to a plate and keep warm.
Add the rum to the pan, bring to a boil and deglaze the pan, stirring with a wooden spoon to scrape up any browned bits from the bottom of the pan. Cook until reduced by half, about 30 to 45 seconds. Return the bananas to the pan to rewarm.
To serve, divide the bananas among individual bowls or plates. Drizzle with the warm sauce and serve immediately.
Nutritional analysis per serving
|Serving size: 4 pieces banana and about 1 1/2 tablespoons sauce|
|Total fat||6 g||Total carbohydrate||24 g|
|Saturated fat||2 g||Dietary fiber||2 g|
|Trans fat||0 g||Sugars||1 g|
|Monounsaturated fat||3 g||Protein||1 g|
|Sweets, desserts and other carbohydrates||1|
|Fats and oils||1|