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Cajun Mashed Plantains aka Mofongo with Shrimp

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Calories 208
Protein 9g
Fat 2g
Carbs 38g
Total Time

Cajun Mashed Plantains Aka Mofongo With Shrimp

Need a new complex carbohydrate to freshen your meal prep, refuel your body post-workout and/or provide energy?
Try adding plantains to your diet to pack on muscle or provide a healthy alternative to potatoes.

This is a “fusion” recipe where I take a traditional Puerto Rican dish and add a little southern cajun flavor! When cultures and cuisines collide, great things can happen.

To prepare this meal you will need a non-stick skillet, because you will be able to cook plantain using much less oil.

The necessary ingredients for preparation are unripe green plantains, turkey bacon and raw shrimp. Avoid ripe plantains since they have a sweet taste. For the veggies, you will need some red onions, cilantro, and garlic. Spices that will make this dish complete are cayenne, coriander, cumin, and a little bit of gumbo file.

Peel plantains and cut them into 1-inch pieces. Spray a non-stick skillet with a little coconut oil, add plantains and sauté. Pour in 1.5 cup of chicken broth, then cover and cook for about 10 minutes, or until soft.

While the plantains are cooking, prepare the rest of the ingredients. Chop up the garlic, onion and cilantro and set aside. Then mix all the spices together in a bowl, and chop the raw shrimp and turkey bacon.

Saute the onion and garlic in a pan, then add the turkey bacon. Stir a little and add the shrimp. Add the spice mix and one cup of the chicken broth.

Mash cooked plantains in a bowl, then add cajun mixture and cilantro. Mash everything together and serve while warm. Now you have the ultimate post-workout, muscle-building meal.

This dish can be made in bulk and stored in the fridge or freezer, for meals during the rest of the week when you don’t have time to prepare a nutrient-dense meal.

Mashed plantains can also be used as a substitute for mashed potatoes.

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Cajun Mashed Plantains aka Mofongo with Shrimp

Ingredients

for 6 – 8:

  • 4 unripe plantains
  • 4 strips turkey bacon
  • 1/2lb raw shrimp
  • 3 cups chicken broth
  • 1/2/ red onion
  • bundle of cilantro
  • 1tsp coriander
  • 1 tsp cumin
  • 3 garlic cloves
  • 1 tsp cayenne
  • 1 tbsp gumbo file
Steps

Available in the FitMenCook app

Open this recipe in the FitMenCook app to add the ingredients to your shopping list, scale the recipe and track your calories. Enjoy!

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Calories
208
Protein
9g
Fat
2g
Carbs
38g
Sodium
-
Fiber
-
Sugar
-
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.