Low Fat Mofongo
Experience the vibrant flavors of Puerto Rico with this healthier twist on the classic Mofongo! Our Low Fat Mofongo recipe swaps out traditional frying for oven-baked plantains, retaining all the rich, savory goodness with a fraction of the fat. Featuring green plantains mashed to perfection and blended with lean turkey bacon, fresh garlic, and a dash of low-sodium, fat-free chicken broth, this dish offers a guilt-free indulgence packed with flavor. A sprinkle of fresh parsley adds an aromatic finish to this satisfying side dish or light meal. Perfect for those seeking a heart-healthy alternative to Caribbean comfort food, this recipe is easy to prepare and ready in under an hour. Discover how nutritious meets delicious in every bite!
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Recipe Information
Ingredients
- 4 large Green plantains
- 2 tablespoons Olive oil
- 4 cloves Garlic
- 1 cup Chicken broth (low sodium, fat free)
- 4 slices Cooked lean turkey bacon
- 2 tablespoons Fresh parsley
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
Instructions
Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
Peel the green plantains and slice them into approximately 1-inch thick rounds.
Place the plantain slices on the prepared baking sheet. Brush them lightly with 1 tablespoon of olive oil.
Bake the plantain slices in the oven for about 20-25 minutes or until they are tender and lightly golden, flipping them halfway through the cooking time.
While the plantains are baking, mince the garlic cloves and chop the turkey bacon into small pieces.
In a skillet, heat the remaining 1 tablespoon of olive oil over medium heat. Add the minced garlic and sauté for about 1 minute until fragrant.
Stir in the chopped turkey bacon and cook for another 2-3 minutes. Remove from heat.
Once the plantains are baked, transfer them to a large bowl. Use a potato masher or a pestle to mash them to a rough texture.
Gradually add in the chicken broth, continuing to mash until the mixture is well combined and thick. Adjust the amount of broth according to your desired consistency.
Stir the garlic and turkey bacon mixture into the plantains. Add salt and black pepper to taste.
Garnish with fresh parsley before serving. Serve warm as a side dish or light meal.
Nutrition Facts
Calories |
1282 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.4 g | 48% | |
| Saturated Fat | 6.8 g | 34% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 40 mg | 13% | |
| Sodium | 1944 mg | 85% | |
| Total Carbohydrate | 238.0 g | 87% | |
| Dietary Fiber | 17.2 g | 61% | |
| Total Sugars | 59.8 g | ||
| Protein | 21.3 g | 43% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 68 mg | 5% | |
| Iron | 4.0 mg | 22% | |
| Potassium | 3908 mg | 83% | |
*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.
