Plantain Cups with Shredded Chicken | Mofonguitos
Mofonguitos are a delicious Puerto Rican inspired dish consisting of small, plantain cups filled with savory, seasoned chicken.
- Yield
- 10 plantain cups
- Serving size
- 1
- Rating
- 4.00 of 5 (4 ratings)
Food groups
- Protein Foods: 1 ounces
- Vegetables: 1/4 cups
Ingredients
- Chicken filling:
- 1 small can chicken (10 ounces, drained or 1 cup cooked diced chicken)
- 1/3 cup onion (chopped)
- 1 tablespoon olive oil (or cooking oil of your choice)
- 1/2 teaspoon cumin
- 1/2 teaspoon garlic powder
- 1/4 teaspoon black pepper
- 1/4 teaspoon salt
- Plantain cups:
- 2 large green plantains
- 2 tablespoons olive oil (Or cooking oil of your choice)
- 1/4 teaspoon salt
Directions
- Wash hands with soap and water.
- In a skillet, heat oil over medium heat.
- Add shredded chicken and onions.
- Cook for about 1-2 minutes.
- Add spices to the mixture and cook, stirring often, for about 5 minutes.
- Set aside for later.
- Wash and scrub plantains.
- Cut off each end and make 3 vertical cuts along the side of the plantain.
- Using your thumb, peel the skin away from the flesh of the plantain and cut into 1-inch chunks.
- Heat the oil over medium heat in a skillet for about 1 minute.
- Add the plantain chunks and sprinkle the salt on top.
- Cook on all sides of the chunks (about 5-6 minutes on each side).
- Using tongs, be sure to turn the plantain pieces on their sides so the insides cook throughout, and they turn a golden color.
- Turn the heat down to low and remove the plantain chunks from the pan.
- Take 2 plantain chunks at a time and shape them into a cup using either your hands, a small pestle and mortar, or a lemon squeezer.
- Fill the plantain cups with the chicken mixture and top with a low-fat yogurt dip (optional).
- Serve immediately.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 145.3 |
| Total Fat | 7.11 g |
| Saturated Fat | 1.42 g |
| Monounsaturated Fat | 4 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 17.01 mg |
| Carbohydrates | 11.75 g |
| Dietary Fiber | 0.71 g |
| Total Sugars | 6.25 g |
| Added Sugars included | 0 g |
| Protein | 9.15 g |
| Calcium | 8 mg |
| Potassium | 231 mg |
| Sodium | 283.91 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 20 mg |
| Phosphorus | 66 mg |
| Selenium | 7 mg |
| Zinc | 1 mg |
| Vitamin A | 36 mcg |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 0.3 mcg |
| Vitamin C | 6 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 12 mcg |
| Folate | 8 mcg |
| Thiamin | 0 mg |
| Riboflavin | 0.1 mg |
| Niacin | 1 mg |
| Choline | 30 mg |
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Source
Recipe by: University of Rhode Island SNAP-Education
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/plantain-cups-shredded-chicken-mofonguitos. Federal works are public domain in the United States.