Heart-Healthy Mofongo
Experience the vibrant flavors of Puerto Rico in a nutritious twist with our Heart-Healthy Mofongo! This recipe reimagines the classic dish by roasting green plantains instead of frying them, dramatically reducing fat content while preserving the iconic smoky sweetness. Each bite is infused with the aroma of sautéed garlic and enhanced by a splash of low-sodium chicken broth for a perfectly moist and flavorful mash. With a light drizzle of heart-friendly extra virgin olive oil and optional fresh cilantro for a herby touch, this wholesome version of mofongo is an ideal choice for those seeking a balanced yet indulgent side dish or main course. Ready in just 45 minutes, this recipe is perfect for feeding your family a meal that’s as healthy as it is satisfying!
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Recipe Information
Ingredients
- 4 large Green plantains
- 4 Garlic cloves
- 2 tablespoons Extra virgin olive oil
- 0.5 cup Chicken broth (low-sodium)
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Fresh cilantro (optional)
Instructions
Preheat the oven to 400°F (200°C).
Peel the green plantains by cutting off both ends and making a lengthwise slit on the skin. Use your fingers or a spoon to remove the peel.
Cut each plantain into 1-inch thick slices.
Place the plantain slices on a baking sheet lined with parchment paper and season with 1 tablespoon of olive oil, salt, and pepper. Toss to coat.
Roast the plantains in the preheated oven for 20-25 minutes, turning halfway through, until they are tender and golden brown.
While the plantains are roasting, mince the garlic cloves.
In a small saucepan, heat the remaining 1 tablespoon of olive oil over medium heat. Add the minced garlic and sauté for 1-2 minutes until fragrant but not browned.
Reduce the heat to low and add the chicken broth to the saucepan. Let it simmer gently to infuse the garlic flavor.
Once the plantains are done roasting, transfer them to a large bowl and use a wooden spoon or a potato masher to mash them roughly.
Gradually add the garlic-infused chicken broth to the mashed plantains, continuing to mash and mix until they reach your desired consistency.
Check the seasoning and add more salt or pepper to taste.
Garnish with fresh cilantro if using and serve warm.
Nutrition Facts
Calories |
1139 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.5 g | 38% | |
| Saturated Fat | 4.5 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1268 mg | 55% | |
| Total Carbohydrate | 236.6 g | 86% | |
| Dietary Fiber | 17.0 g | 61% | |
| Total Sugars | 59.9 g | ||
| Protein | 10.8 g | 22% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 38 mg | 3% | |
| Iron | 2.8 mg | 16% | |
| Potassium | 3655 mg | 78% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
