High Protein Mofongo
Take your love for Puerto Rican cuisine to the next level with this hearty and nutritious High Protein Mofongo! Built around the iconic flavors of mashed green plantains, this recipe is elevated with tender chicken breast, fiber-rich black beans, and aromatic garlic for a protein-packed twist on tradition. Fried plantains are mashed with a touch of low-sodium chicken broth for a creamy yet sticky texture, while a sprinkle of fresh cilantro and a squeeze of zesty lime provide a refreshing finish. Perfect for a wholesome weeknight dinner or post-workout meal, this balanced dish is a satisfying celebration of bold flavors and nourishing ingredients. Ready in under an hour, it’s an easy-to-make recipe that’s packed with protein and brimming with Puerto Rican flair!
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Recipe Information
Ingredients
- 3 large green plantains
- 4 tablespoons olive oil
- 4 garlic cloves
- 2 pieces chicken breast
- 1 cup black beans, cooked
- 1 cup chicken broth, low sodium
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup fresh cilantro, chopped
- 1 lime
Instructions
Peel and slice the plantains into 1-inch thick pieces.
Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the sliced plantains and fry them for about 5 minutes on each side until they are golden brown and cooked through. Remove them from the skillet and place them on a paper-towel-lined plate to drain excess oil.
In the same skillet, add the remaining 2 tablespoons of olive oil and the minced garlic. Sauté for about 1 minute until fragrant.
Season the chicken breasts with salt and black pepper. Then, add the chicken breasts to the skillet and cook for 6-7 minutes on each side over medium-high heat until fully cooked and golden brown. Remove and let cool slightly before chopping them into small, bite-sized pieces.
In a mortar and pestle, mash the fried plantains with the sautéed garlic. Slowly add chicken broth as needed to create a smooth, sticky mixture. If you don't have a mortar and pestle, you can use a sturdy bowl and the bottom of a glass or a masher.
Mix in the cooked black beans and the chopped chicken into the mashed plantain mixture until well combined.
Shape the mixture into dome-like mounds or serve it as you prefer. Sprinkle freshly chopped cilantro on top for garnish.
Cut the lime into wedges and serve them alongside the mofongo for an optional zesty squeeze of lime juice before eating.
Nutrition Facts
Calories |
1875 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 68.0 g | 87% | |
| Saturated Fat | 11.3 g | 57% | |
| Polyunsaturated Fat | 6.5 g | ||
| Cholesterol | 206 mg | 69% | |
| Sodium | 3318 mg | 144% | |
| Total Carbohydrate | 243.4 g | 89% | |
| Dietary Fiber | 36.7 g | 131% | |
| Total Sugars | 47.3 g | ||
| Protein | 98.0 g | 196% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 184 mg | 14% | |
| Iron | 10.3 mg | 57% | |
| Potassium | 4472 mg | 95% | |
*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.
