Recipes · Dominican · Main Courses
Mofongo
One serving has 589 kcal and 19 g protein, and at least a fifth of a woman's daily need of vitamin C (58%), copper (32%), magnesium (28%), riboflavin (27%), pantothenic acid (25%) and manganese (23%). Ready in 30 minutes.
- Preparation: 15 min
- Cooking: 15 min
- Makes: 1 serving (281 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free
- Contains: celery, pork, poultry
Ingredients
- 200 g Plantains, green, raw
- 25 g Pork rinds
- 10 g Garlic, raw
- 15 g Olive oil
- 30 g Chicken broth
- 0.5 g Salt
Method
- Peel the green plantain and cut into 2 cm rounds.
- Fry the plantain rounds in the olive oil at 170 °C (340 °F) for 6-7 minutes until golden and just cooked through.
- Mash the garlic with the salt into a coarse paste using a mortar and pestle.
- Add the fried plantain and the pork rinds a few pieces at a time, pounding and mixing with the pestle until roughly mashed but still a little chunky.
- Work in the chicken broth a little at a time until the mixture holds together but isn't wet.
- Pack into a small bowl, invert onto a plate to shape into a dome, and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 589 kcal | 28% |
| Carbohydrates | 76.8 g | |
| Water | 158 mL | |
| Fiber | 4.6 g | 16% |
| Protein | 18.6 g | 39% |
| Tryptophan | 0.04 g | |
| Threonine | 0.47 g | |
| Isoleucine | 0.37 g | |
| Leucine | 0.86 g | |
| Lysine | 0.72 g | |
| Methionine | 0.13 g | |
| Cystine | 0.14 g | |
| Phenylalanine | 0.5 g | |
| Tyrosine | 0.31 g | |
| Valine | 0.63 g | |
| Histidine | 0.19 g | |
| Fat | 23.1 g | |
| Monounsaturated | 14.7 g | |
| Polyunsaturated | 2.6 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.4 g | |
| Saturated | 5.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 24.4 mg | |
| Calcium | 31.1 mg | 3% |
| Copper | 0.29 mg | 32% |
| Iron | 2 mg | 11% |
| Magnesium | 87.6 mg | 28% |
| Manganese | 0.41 mg | 23% |
| Phosphorus | 99.8 mg | 14% |
| Potassium | 939 mg | 20% |
| Selenium | 11.8 µg | 21% |
| Sodium | 766 mg | |
| Zinc | 0.64 mg | 8% |
| Thiamin (vitamin B1) | 0.25 mg | 23% |
| Riboflavin (vitamin B2) | 0.3 mg | 27% |
| Niacin (vitamin B3) | 1.6 mg | 12% |
| Pantothenic acid (vitamin B5) | 1.2 mg | 25% |
| Pyridoxine (vitamin B6) | 0.27 mg | 21% |
| Folate (vitamin B9) | 56.3 µg | 14% |
| Cobalamin (vitamin B12) | 0.17 µg | 7% |
| Choline | 43.8 mg | 10% |
| Vitamin A | 3 µg | 0% |
| Vitamin C | 43.6 mg | 58% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.3 mg | 15% |
| Vitamin K | 9.2 µg | 10% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
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