Beef Mofongo
This dish is a Puerto Rican staple of seasoned ground beef, olives and veggies served over mashed plantains.
Cook Time: 1 hrs 15 mins
Servings: 4
Ingredients: 13
Ingredients
Toppings:
Preparation
-
Step 1
Combine onion, pepper, cilantro and 2 garlic cloves in food processor container. Cover; process until finely chopped.
-
Step 2
Heat large nonstick skillet over medium heat until hot. Add Ground Beef and vegetable mixture; cook 8 to 10 minutes, breaking beef into 3/4-inch crumbles and stirring occasionally. Pour off drippings, as necessary. Stir in beans, tomatoes, olives and seasoning mix; bring to a boil. Reduce heat; cover and simmer 20 minutes, stirring occasionally.
Cooking Tip:
One teaspoon ground cumin and 1/2 teaspoon seasoned salt may be substituted for seasoning mix.Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160°F. Color is not a reliable indicator of ground beef doneness. -
Step 3
Meanwhile, place plantains, remaining 4 cloves garlic and salt in large saucepan; cover with water. Bring to a boil. Reduce heat; cover and simmer 35 to 40 minutes or until plantains are very tender. Remove from heat; drain, reserving cooking liquid. Mash plantains and garlic, adding cooking liquid as needed to create a soft, chunky texture. Just before serving, stir in French fried onions, if desired.
Cooking Tip: Four cups hot, cooked mashed Yukon gold potatoes may be substituted for plantains.
-
Step 4
Divide plantain mixture evenly onto four plates; top evenly with beef mixture. Garnish with Toppings, if desired.
Nutrition Information
619 Calories
4.3g SAT FAT
39g PROTEIN
7.1 mg IRON
8 mg ZINC
* Based on a 2,000 calorie diet
** Percent Daily Values are based on a 2,000-calorie diet
Nutrition information per serving, using 93% lean ground beef: 619 Calories; 123.3 Calories from fat; 13.7g Total Fat (4.3 g Saturated Fat; 0.2 g Trans Fat; 1.1 g Polyunsaturated Fat; 6.6 g Monounsaturated Fat;) 84 mg Cholesterol; 2318 mg Sodium; 93 g Total Carbohydrate; 16.9 g Dietary Fiber; 31.4 g Total Sugars; 39 g Protein; 0 g Added Sugars; 93.1 mg Calcium; 7.1 mg Iron; 1970 mg Potassium; 0 mcg Vitamin D; 0.4 mg Riboflavin; 8.2 mg NE Niacin; 1.2 mg Vitamin B6; 2.8 mcg Vitamin B12; 448 mg Phosphorus; 8 mg Zinc; 25.9 mcg Selenium; 160.5 mg Choline.
This recipe is an excellent source of Dietary Fiber, Protein, Iron, Potassium, Riboflavin, Niacin, Vitamin B6, Vitamin B12, Phosphorus, Zinc, Selenium, and Choline.
650 Calories
6g SAT FAT
34g PROTEIN
6.4 mg IRON
6.4 mg ZINC
* Based on a 2,000 calorie diet
** Percent Daily Values are based on a 2,000-calorie diet
Nutrition information per serving using 80% lean ground beef, 1/4 recipe: 650 Calories; 170.1 Calories from fat; 18.9g Total Fat (6 g Saturated Fat; 0.6 g Trans Fat; 1.2 g Polyunsaturated Fat; 9.1 g Monounsaturated Fat;) 68 mg Cholesterol; 2315 mg Sodium; 93 g Total Carbohydrate; 16.9 g Dietary Fiber; 31 g Total Sugars; 34 g Protein; 0 g Added Sugars; 103.3 mg Calcium; 6.4 mg Iron; 1887 mg Potassium; 0 mcg Vitamin D; 0.3 mg Riboflavin; 8.8 mg NE Niacin; 1.1 mg Vitamin B6; 2.1 mcg Vitamin B12; 400 mg Phosphorus; 6.4 mg Zinc; 21.4 mcg Selenium; 130.9 mg Choline.
This recipe is an excellent source of Dietary Fiber, Protein, Iron, Potassium, Riboflavin, Niacin, Vitamin B6, Vitamin B12, Phosphorus, Zinc, Selenium, and Choline.
Safe Handling Tips:
- Wash hands with soap and water before cooking and always after touching raw meat.
- Separate raw meat from other foods.
- Wash all cutting boards, utensils, and dishes after touching raw meat.
- Do not reuse marinades used on raw foods.
- Wash all produce prior to use.
- Cook steaks and roasts until temperature reaches 145°F for medium rare, as measured by a meat thermometer, allowing to rest for three minutes.
- Cook Ground Beef to 160°F as measured by a meat thermometer.
- Refrigerate leftovers promptly.
For more information on degree of doneness and other cooking tips.
For more information on safe food handling and beef safety.
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