Low Sodium Mofongo
Discover the heart of Puerto Rican cuisine with this Low Sodium Mofongo, a healthier twist on a beloved classic that doesn’t skimp on flavor! Made with golden-fried green plantains, fragrant garlic, and fresh cilantro, this recipe offers a rich, savory experience while keeping the sodium in check by using unsalted chicken stock and an optional salt substitute. Enhanced with a touch of smoked paprika and black pepper for added depth, this dish is finished with creamy slices of ripe avocado and a vibrant splash of lime juice. Perfect as a flavorful side or a satisfying meatless main course, this low-sodium mofongo proves that bold, authentic flavors can be enjoyed with a lighter touch. Whether you're exploring low-sodium cooking or just looking for a healthy take on a traditional comfort food, this recipe is sure to delight your taste buds!
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Ingredients
- 4 large green plantains
- 2 tablespoons olive oil
- 4 large garlic cloves
- 1 cup unsalted chicken stock
- 0.25 cup fresh cilantro, chopped
- 1 large ripe avocado, sliced
- 1 small lime, juiced
- 0.25 teaspoon black pepper
- 0.25 teaspoon smoked paprika
- 0.25 teaspoon salt substitute (optional)
Directions
Step 1
Peel the green plantains and cut them into 1-inch thick slices.
Step 2
Heat olive oil in a large skillet over medium heat.
Step 3
Add the plantain slices to the skillet in batches to avoid overcrowding and fry until golden brown on both sides, about 3-4 minutes per side.
Step 4
Remove the plantains from the skillet and drain on paper towels to remove excess oil.
Step 5
Using a mortar and pestle, mash the garlic into a paste. Add the fried plantains in batches to the garlic paste, mashing them until well combined. If needed, add a small amount of unsalted chicken stock to help mash them and achieve the desired consistency.
Step 6
Once all plantains are mashed, mix in the chopped cilantro, black pepper, smoked paprika, and salt substitute if using.
Step 7
Shape the mashed plantains into round disks or scoop them into serving bowls.
Step 8
Serve the mofongo topped with slices of ripe avocado and drizzle with fresh lime juice.
Step 9
Optionally, garnish with additional cilantro or a sprinkle of smoked paprika for extra flavor.
Nutrition Facts
| Serving size | (1401.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1521.5 |
| Total Fat 59.9g | 0% |
| Saturated Fat 9.0g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 0mg | 0% |
| Sodium 89.4mg | 0% |
| Total Carbohydrate 264.5g | 0% |
| Dietary Fiber 33.0g | 0% |
| Total Sugars 61.2g | |
| Protein 17.4g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 119.1mg | 0% |
| Iron 5.8mg | 0% |
| Potassium 5783.1mg | 0% |
Source of Calories