Indulge in the authentic flavors of the Dominican Republic with our tantalizing dish, Mangu. This beloved culinary gem is a hearty, comforting meal that embodies the essence of Dominican cuisine. Mangu is a traditional breakfast staple made from mashed green plantains, typically served alongside fried cheese, fried eggs, and a savory side of fried salami or bacon.

In this culinary journey, experience the rich cultural heritage of the Dominican Republic as you delve into the soft, creamy texture of mashed plantains seasoned to perfection. Discover the perfect balance of flavors as you relish the contrast between the sweetness of the plantains and the savory accompaniments. Whether enjoyed as a morning treat or a satisfying meal any time of the day, Mangu offers a taste of Dominican hospitality and culinary tradition that will leave you craving for more.

Here's a recipe for Mangu, the classic Dominican breakfast dish:

Ingredients:

• 4 green plantains
• Water
• Salt (to taste)
• 1 tablespoon of butter or olive oil (optional)
• Fried cheese slices
• Fried eggs
• Fried salami or bacon (optional)

Instructions:

Prepare the Plantains:

1- Peel the green plantains by cutting off both ends and scoring the skin lengthwise with a knife. Remove the skin in strips.

2- Cut the plantains into 1-inch slices.

Boil the Plantains:

1- Place the plantain slices in a large pot and cover them with water.

2- Add a pinch of salt to the water.

3- Bring the water to a boil over medium-high heat and cook the plantains until they are tender, about 10-15 minutes.

Mash the Plantains:

1- Once the plantains are tender, remove them from the water using a slotted spoon and transfer them to a large bowl.

2- Using a potato masher or fork, mash the plantains until smooth. You can add a tablespoon of butter or olive oil for extra creaminess if desired. Add salt to taste.

Serve:

1- Divide the mashed plantains into individual servings.

2- Serve the Mangu hot alongside fried cheese slices, fried eggs, and fried salami or bacon.

Enjoy!

1- Enjoy your Mangu as a delicious and hearty Dominican breakfast!

Feel free to adjust the accompaniments and seasoning according to your preference. Mangu is a versatile dish that can be customized to suit your taste buds.

Nutritional Values:

Here are the approximate nutritional values for the main ingredients used in making Mangu:

Green Plantains (1 medium-sized plantain, about 179g):

• Calories: 218
• Carbohydrates: 57g
• Fiber: 4g
• Protein: 1.9g
• Fat: 0.7g
• Vitamin C: 27mg (45% DV)
• Vitamin A: 1127 IU (23% DV)
• Potassium: 893mg (25% DV)

benefits:

• Rich in complex carbohydrates, providing sustained energy.
• Good source of dietary fiber, promoting digestive health and aiding in weight management.
• High in potassium, which helps regulate blood pressure and muscle function.
• Contains vitamin C, supporting the immune system and collagen production.
• Provides vitamin A, important for vision and skin health.

Fried Cheese (1 slice, about 28g):

• Calories: 113
• Carbohydrates: 1g
• Protein: 7g
• Fat: 9g
• Calcium: 200mg (20% DV)
• Sodium: 169mg (7% DV)

benefits:

• Excellent source of protein, essential for building and repairing tissues.
• Contains calcium, vital for strong bones and teeth.
• Provides healthy fats, which are necessary for hormone production and nutrient absorption.

Fried Egg (1 large egg, about 50g):

• Calories: 78
• Protein: 6.3g
• Fat: 5.3g
• Carbohydrates: 0.6g
• Vitamin A: 270 IU (6% DV)
• Vitamin D: 44 IU (11% DV)

benefits:

• High-quality source of protein, supporting muscle growth and repair.
• Contains essential vitamins such as vitamin A, important for vision, and vitamin D, crucial for bone health.
• Provides healthy fats, contributing to satiety and hormone regulation.

Fried Salami (2 slices, about 28g):

• Calories: 137
• Protein: 5g
• Fat: 12g
• Sodium: 554mg (23% DV)
• Potassium: 74mg (2% DV)

benefits:

• Good source of protein, aiding in muscle repair and maintenance.
• Contains fats for energy and satiety.
• Provides sodium, which is important for electrolyte balance and nerve function.

Please note that these values are approximate and can vary based on factors such as cooking methods, portion sizes, and specific brands of ingredients used. Additionally, if you use butter or olive oil in the mashed plantains, you would need to consider the nutritional values for those ingredients as well.