Heart-Healthy Mofongo
Elevate your comfort food game with this Heart-Healthy Mofongo, a nourishing twist on the Puerto Rican classic. Made with roasted green plantains instead of the traditional fried preparation, this recipe cuts back on unhealthy fats while delivering bold, authentic flavors. Infused with the aromatic goodness of sautéed garlic and low-sodium chicken broth, each bite is satisfying and guilt-free. Featuring heart-friendly extra virgin olive oil and the option to garnish with fresh cilantro for a burst of freshness, this dish is as vibrant as it is wholesome. Perfect as a side dish or a light main course, Heart-Healthy Mofongo is an easy, oven-baked alternative that’s big on taste and supports your wellness goals. Ready in just 45 minutes, it’s proof that healthy eating can be both delicious and effortless!
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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)
Directions
Step 1
Preheat the oven to 400°F (200°C).
Step 2
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.
Step 3
Cut each plantain into 1-inch thick slices.
Step 4
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.
Step 5
Roast the plantains in the preheated oven for 20-25 minutes, turning halfway through, until they are tender and golden brown.
Step 6
While the plantains are roasting, mince the garlic cloves.
Step 7
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.
Step 8
Reduce the heat to low and add the chicken broth to the saucepan. Let it simmer gently to infuse the garlic flavor.
Step 9
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.
Step 10
Gradually add the garlic-infused chicken broth to the mashed plantains, continuing to mash and mix until they reach your desired consistency.
Step 11
Check the seasoning and add more salt or pepper to taste.
Step 12
Garnish with fresh cilantro if using and serve warm.
Nutrition Facts
| Serving size | 966.8 grams (966.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1139 |
| Total Fat 29.50g | 38% |
| Saturated Fat 4.50g | 23% |
| Cholesterol 0mg | 0% |
| Sodium 1269mg | 55% |
| Total Carbohydrate 236.60g | 86% |
| Dietary Fiber 17.00g | 61% |
| Total Sugars 59.90g | |
| Protein 10.80g | 22% |
| Vitamin D 0IU | 0% |
| Calcium 38mg | 3% |
| Iron 3mg | 16% |
| Potassium 3655mg | 78% |
Source of Calories