Last Updated on October 31, 2024 by Arif Chowdhury
Look, I get it. You’re probably thinking, “Another healthy recipe that tastes like cardboard?” But hold onto your plantains, because this isn’t your average diet food.
This is mofongo we’re talking about – Puerto Rico’s answer to comfort food, but with a surprising twist that’ll make your waistline happy.
Fun fact: According to recent food trend data, Caribbean cuisine has seen a 47% increase in popularity among health-conscious foodies in the past year.
And honestly? I’m not even slightly shocked.
What’s the Deal with Mofongo?
Before we dive in, let me drop some knowledge: Mofongo traces its roots back to West African fufu, brought to Puerto Rico during the transatlantic trade.
The dish traditionally packs in around 600 calories per serving, but our lighter version clocks in at just 380 calories while keeping all the flavor (I know, mind-blown, right?).
Why This Recipe Is Your New Best Friend
Listen up, because this is where it gets good. Traditional mofongo can be a bit heavy on the oils and pork crackling (nothing wrong with that, but maybe not for every day). Our version:
- Swaps out heavy oils for a light olive oil spray
- Uses lean protein-packed shrimp (Did you know? Shrimp contains about 24 grams of protein per 100-gram serving)
- Keeps the plantains (because we’re not monsters) but prepares them smartly
Ingredients (Serves 4)
For the Mofongo:
- 4 green plantains, peeled and cut into 1-inch chunks
- 1 pound large shrimp, peeled and deveined
- 6 cloves garlic, minced (divided)
- 2 tablespoons olive oil spray
- 1 cup low-sodium chicken broth
- 1 tablespoon fresh lime juice
- Fresh cilantro for garnish
- Salt and pepper to taste
Let’s Get Cooking!
Prep Those Plantains (15 minutes)
- Fill a large bowl with salted water
- Peel those stubborn plantains (Pro tip: score the skin lengthwise and use your thumbs to peel)
- Cut into chunks and soak for 15 minutes (keeps them from browning, trust me)
The Main Event (30 minutes)
- Heat your air fryer to 375°F (yes, we’re using an air fryer – welcome to 2024, people)
- Drain plantains, pat dry, and spray lightly with olive oil
- Air fry for 12-15 minutes until golden brown (shake basket halfway through)
While those are cooking:
- Season shrimp with salt, pepper, and half the minced garlic
- Heat a non-stick pan over medium heat
- Quick-cook shrimp until just pink (about 2 minutes per side)
- Remove shrimp and set aside
The Mofongo Magic (10 minutes)
- In a large wooden mortar and pestle (pilón if you’re fancy):
- Add cooked plantains
- Remaining garlic
- Gradually add chicken broth while mashing
- Keep going until smooth but still chunky (think rustic mashed potatoes)
- Fold in those gorgeous shrimp
- Hit it with lime juice
- Taste and adjust seasoning
Plating Like a Pro
Here’s where you can flex those Instagram skills:
- Use an ice cream scoop for perfect mounds
- Garnish with fresh cilantro
- Add a lime wedge because we’re fancy like that
Storage Tips
Let’s be real – you probably won’t have leftovers, but if you do:
- Store in an airtight container
- Keeps for 2 days max in the fridge
- Reheat with a splash of broth to bring back moisture
The Health Angle
This isn’t just random healthy-ish food. We’re talking:
- High in potassium from those plantains
- Lean protein from shrimp
- Complex carbs that actually keep you full
- Under 400 calories per serving
A Word to the Kitchen Warriors
Look, your first mofongo might not look Instagram-worthy. Mine certainly didn’t. But stick with it – this is one of those dishes that gets better with practice.
And unlike your ex, it’s totally worth the effort.
Remember: The key to nailing this dish is getting those plantains right. Too ripe, and you’ll end up with sweet potato vibes.
Too green, and it’s like eating a tire. Look for firm, green plantains with just a hint of yellow.