Discover Puerto Rico's rich flavors with our Mofongo recipe, featuring mashed plantains , garlic , and crispy pork skin , filled with seafood, chicken, or beef.

Ingredients:

  - 4 green plantains

  - 1 cup chicharrones (fried pork skin)

  - 4 cloves garlic, minced

  - 1/4 cup olive oil

  - 1/2 teaspoon salt

  - 1/2 teaspoon black pepper

  - 1/4 cup chicken broth (optional, for moistening)

  - Your choice of filling: seafood (shrimp), chicken, or beef

Instructions:

Prepare the Plantains:

1-Peel the green plantains and cut them into 1-inch slices.

2-In a large pot, bring water to a boil and add a pinch of salt.

3-Boil the plantain slices for about 10-15 minutes, or until they are tender but not mushy.

4-Drain the plantains and let them cool slightly.

Fry the Plantains:

1-In a large skillet, heat the olive oil over medium-high heat.

2-Fry the plantain slices in batches until they are golden and crispy on the outside, about 5 minutes per side.

3-Remove the plantains from the skillet and drain on paper towels.

Mash the Plantains:

1-In a large mortar and pestle (or a sturdy bowl with a masher), mash the fried plantains with the minced garlic and chicharrones.

2-Add salt and black pepper to taste.

3-If the mixture is too dry, gradually add chicken broth until you reach your desired consistency.

Prepare the Filling:

1-Cook your choice of filling (seafood, chicken, or beef) as desired. Season to taste and ensure it is fully cooked.

2-Common methods include sautéing shrimp with garlic and butter, grilling chicken breasts, or browning beef strips with onions and peppers.

Assemble the Mofongo:

1-Take a portion of the mashed plantain mixture and form a ball.

2-Make a small indentation in the center and stuff it with your prepared filling.

3-Mold the plantain mixture around the filling to enclose it completely.

Serve:Serve the mofongo hot, garnished with fresh herbs or a side of broth for dipping.

Enjoy your authentic Puerto Rican Mofongo, a delightful dish that brings the vibrant flavors of the Caribbean to your table!

Nutritional Values for One Serving of Mofongo (with Shrimp Filling)

Approximate Nutritional Values:

Green Plantain:

  - Calories: 218

  - Protein: 2 grams

  - Carbohydrates: 58 grams

  - Dietary Fiber: 4 grams

  - Sugars: 22 grams

  - Fat: 0.2 grams

Benefits :

  - Rich in Complex Carbohydrates: Plantains provide a good source of energy due to their high carbohydrate content, which includes complex carbohydrates that digest slowly, providing sustained energy.

  - High in Fiber: Plantains contain dietary fiber, which aids in digestion, helps maintain bowel health, and can contribute to a feeling of fullness, potentially aiding in weight management.

  - Rich in Vitamins and Minerals: They are a good source of vitamins A and C, which are important for immune function and skin health. Plantains also provide potassium, which helps maintain proper heart function and regulates blood pressure.

Chicharrones (Fried Pork Skin):

  - Calories: 152

  - Protein: 17 grams

  - Carbohydrates: 0 grams

  - Dietary Fiber: 0 grams

  - Sugars: 0 grams

  - Fat: 9 grams

 Benefits :

  - High in Protein: Chicharrones are an excellent source of protein, which is essential for muscle repair, growth, and overall body maintenance.

  - Source of Healthy Fats: While high in fat, the fats in chicharrones can provide essential fatty acids that are important for brain health and energy.

Garlic:

  - Calories: 4

  - Protein: 0.2 grams

  - Carbohydrates: 1 gram

  - Dietary Fiber: 0.1 grams

  - Sugars: 0 grams

  - Fat: 0 grams

 Benefits :

  - Antioxidant Properties: Garlic is rich in antioxidants, which help protect the body from oxidative stress and may reduce the risk of chronic diseases.

  - Immune System Boost: Garlic has been shown to enhance immune function, helping the body fend off infections.

  - Cardiovascular Health: Garlic can contribute to heart health by lowering blood pressure and cholesterol levels.

Olive Oil:

  - Calories: 119

  - Protein: 0 grams

  - Carbohydrates: 0 grams

  - Dietary Fiber: 0 grams

  - Sugars: 0 grams

  - Fat: 14 grams

 Benefits :

  - Heart-Healthy Fats: Olive oil is high in monounsaturated fats, which are beneficial for heart health. These fats can help reduce bad cholesterol levels, thereby lowering the risk of heart disease.

  - Anti-Inflammatory Properties: Olive oil contains anti-inflammatory compounds, such as oleic acid and antioxidants, which can help reduce inflammation in the body.

  - Rich in Antioxidants: Olive oil is a good source of vitamin E and other antioxidants that help protect the body from oxidative stress and support overall health.

Salt:

  - Calories: 0

  - Protein: 0 grams

  - Carbohydrates: 0 grams

  - Dietary Fiber: 0 grams

  - Sugars: 0 grams

  - Fat: 0 grams

 Benefits :

 - Electrolyte Balance: Salt contains sodium, which is essential for maintaining the body's fluid balance, blood pressure, and nerve function.

 - Muscle Function: Sodium in salt helps with muscle contraction and prevents cramps, making it important for athletes.

 - Digestive Health: Salt can stimulate the production of digestive juices, aiding in digestion and nutrient absorption.

Black Pepper:

  - Calories: 6

  - Protein: 0.2 grams

  - Carbohydrates: 1.6 grams

  - Dietary Fiber: 0.6 grams

  - Sugars: 0 grams

  - Fat: 0.1 grams

 Benefits :

 - Antioxidant Properties: Black pepper is rich in piperine, which has antioxidant properties that protect the body from free radicals.

 - Digestive Aid: It stimulates the production of hydrochloric acid in the stomach, improving digestion and reducing bloating and gas.

 - Nutrient Absorption: Piperine in black pepper enhances the bioavailability of nutrients like vitamins and minerals, making them more accessible to the body.

Chicken Broth:

  - Calories: 3

  - Protein: 0.4 grams

  - Carbohydrates: 0.3 grams

  - Dietary Fiber: 0 grams

  - Sugars: 0 grams

  - Fat: 0.1 grams

 Benefits :

  - Hydration and Electrolytes: Chicken broth provides hydration and contains electrolytes like sodium and potassium, which are important for maintaining fluid balance in the body.

  - Amino Acids: Broth is a source of amino acids, such as glycine and proline, which are beneficial for joint health, skin, and the digestive system.

Shrimp:

  - Calories: 100

  - Protein: 24 grams

  - Carbohydrates: 0 grams

  - Dietary Fiber: 0 grams

  - Sugars: 0 grams

  - Fat: 1 gram

 Benefits:

  - Lean Protein: Shrimp is low in calories but high in protein, making it an excellent choice for muscle building and repair without excessive calories.

  - Rich in Nutrients: Shrimp provides essential nutrients like vitamin B12, iodine, and selenium, which are important for thyroid function, brain health, and overall cellular function.

  - Omega-3 Fatty Acids: Seafood, including shrimp, contains omega-3 fatty acids, which support heart health, reduce inflammation, and improve brain function.

Total Nutritional Values:

  - Calories: 602

  - Protein: 43.8 grams

  - Carbohydrates: 60.9 grams

  - Dietary Fiber: 4.7 grams

  - Sugars: 22 grams

  - Fat: 24.4 grams

These values are estimates and can vary based on portion sizes and specific ingredients used. The filling can also affect the nutritional content significantly, especially if you choose chicken or beef instead of shrimp.