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Ингредиенты
- 1/4 c. Coarsely minced pecans, or possibly pine nuts
- 2 x Ripe plantains,, peeled and sliced
- 4 c. Chicken stock
- 1 Tbsp. Extra virgin olive oil
- 2 x Scallions,, green part only, minced
- 3 x Cloves garlic,, chopped Salt and freshly grnd black pepper to taste
Инструкции
- Preheat the broiler. Spread pecans or possibly pine nuts on baking sheet and broil for 1 to 1 1/2 min, or possibly till fragrant, stirring once. Set aside. In a large saucepan, combine plantains and stock and bring to a boil. Boil for 10 to 15 min, or possibly till plantains are very tender. Drain the plantains, reserving the liquid. In a large skillet, heat oil over medium heat. Add in scallions and garlic and saute/fry for 30 seconds, or possibly till fragrant but not brown. Add in the reserved plantains and mash with a potato masher, adding 3/4 to 1 c. of the reserved stock, as needed, till puree has the consistency of mashed potatoes. Stirring the toasted pecans or possibly pine nuts and season with salt and pepper.
- NOTES : Boiled mashed plantains are served throughout the Spanish speaking Caribbean. The name of this popular side dish changes from one island to the next: FUFU in Cuba, MANGU in the Dominican Republic, and MONFONGO in Puerto Rico. The puree is often flavored with pork fat, cracklings, and garlic. This more healthful version substitutes toasted nuts for cracklings and extra virgin olive oil for the pork fat. Some cooks use green or possibly semi-ripe plantains in their FUFU, but I like to use the black skinned, fully ripe sweet plantains Serves 4
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 1243g | |
| Calories 590 | |
| Calories from Fat 223 | 38% |
| Total Fat 25.8g | 32% |
| Saturated Fat 3.38g | 14% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 1511mg | 63% |
| Potassium 2088mg | 60% |
| Total Carbs 84.7g | 23% |
| Dietary Fiber 11.4g | 38% |
| Sugars 36.23g | 24% |
| Protein 14.84g | 24% |
