FitMenCook Cajun Mashed Plantains Healthy Mofongo Meal Prep Recipe / Receta de Mofongo Cajun

pork cracklings

🥗Healthier: baked tofu

💰Cheaper: crispy chickpeas

Baked tofu provides a similar texture with less fat.

olive oil

🥗Healthier: avocado oil

💰Cheaper: vegetable oil

Vegetable oil is more budget-friendly.

cajun seasoning

🥗Healthier: homemade spice blend

💰Cheaper: generic seasoning mix

Homemade blends can lower costs while maintaining flavor.

shrimp

🥗Healthier: chicken breast

💰Cheaper: canned tuna

Canned tuna is more affordable and still provides protein.

Peel the unripe plantains and cut them into 1-inch pieces.

Spray a non-stick skillet with coconut oil.

Add the plantain pieces to the skillet and sauté them.

Pour in 1 and 1/2 cups of chicken broth.

Cover and cook for about 10 minutes or until the plantains are soft.

Chop the garlic, red onions, and cilantro.

Mix together the spices: coriander, cumin, cayenne, and gumbo filé.

Chop the raw shrimp and turkey bacon.

Sauté the chopped garlic, onions, and cilantro in the skillet.

Add the turkey bacon to the sautéed mixture.

Then add the chopped shrimp to the skillet.

Add the mixed spices and 1 cup of chicken broth to the skillet.

Mash the cooked plantains in a bowl to the desired consistency.

Add the Cajun mixture to the mashed plantains along with some cilantro.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens