Mofongo with Chicken

green plantain sliced on cutting board

Serves: 6

Fruits and Vegetables: 1¼ cup per serving

Ingredients

2 green plantains, peeled and thinly sliced

1 tablespoon plus 1 teaspoon vegetable or olive oil

1¼ to 1½ pounds boneless, skinless, chicken thighs, cut into chunks

1 white onion, chopped

1 red, orange, or yellow bell pepper, seeded and chopped

3 teaspoons garlic, minced

1 large tomato, chopped

1 cup low-sodium chicken broth

Salt and pepper to taste (optional)

Directions

  1. Wash and prepare plantains and fresh vegetables.
  2. In a large saucepan, bring 2 cups of water to a boil, add the sliced plantains, and cook for about 20 minutes until tender.
  3. Drain the plantains, reserving ½ cup of the boiling liquid, mash them, and set aside.
  4. Heat 1 tablespoon of oil in a large skillet over medium-high heat. Add chicken and cook for 3 to 4 minutes on each side. Remove chicken and place in a bowl.
  5. In the same skillet, add chopped onions and peppers. Cook until onions are translucent and peppers are soft, about 3 minutes.
  6. Add 2 teaspoons of minced garlic and chopped tomatoes to the onions and peppers. Sauté for 1 minute.
  7. Add cooked chicken and chicken broth to the vegetables and bring to a boil. Reduce heat to low, cover, and simmer for 10 to 20 minutes.
  8. In a clean skillet, heat 1 teaspoon of oil. Add 1 teaspoon of minced garlic, the mashed plantains, and enough of the reserved liquid to slightly loosen the plantains.
  9. Divide the mashed plantains into six servings. Using a small, greased bowl, mold each serving into a half-sphere, turn onto a plate, and top with 2 scoops of the chicken and vegetable mixture.

Nutrition Facts

Serving size: about 2 cups; Calories: 430; Carbohydrates: 32 g; Fiber: 4 g; Fat 18 g; Saturated fat: 4 g; Sodium:170 mg

Source

Adapted from Boston Alliance for Diversity in Dietetics

This material is provided with funding from USDA’s SNAP and/or EFNEP programs. For more information about SNAP-Ed and EFNEP programs, visit ag.umass.edu/nutritionThe Center for Agriculture, Food and the Environment and UMass Extension are equal opportunity providers and employers, United States Department of Agriculture cooperating. Contact your local Extension office for information on disability accommodations. Contact the State Center Director’s Office if you have concerns related to discrimination at 413-545-4800, or see ag.umass.edu/civil-rights-information/civil-rights-information-resources