Mangu (Mashed Plantains)
Enjoyed for breakfast, lunch or dinner, mangu is a satisfying Dominican dish made with green plantains mashed with olive oil or butter. For a bright touch of flavor, garnish with red onions quickly cooked in vinegar. If you are eating to manage diabetes, this recipe's pairing of carbohydrates with filling fiber and protein can help keep your blood sugar levels steady. Plus, it's low in saturated fat and sodium, so you can follow a diabetes-friendly eating pattern deliciously.
EatingWell.com, April 2022
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Read the full recipe after the video.
Recipe Summary
Nutrition Profile:
Ingredients
Directions
Nutrition Facts
Serving Size:
1 cup mangu, 1 egg & 2 Tbsp. onion Per Serving:
402 calories; protein 9g; carbohydrates 59g; dietary fiber 4g; sugars 28g; fat 17g; saturated fat 4g; mono fat 11g; poly fat 2g; cholesterol 186mg; vitamin a iu 2288IU; vitamin b3 niacin 1mg; vitamin c 34mg; vitamin d iu 41IU; vitamin e iu 3IU; folate 64mg; vitamin k 2mg; sodium 442mg; calcium 37mg; iron 2mg; magnesium 74mg; phosphorus 164mg; potassium 988mg; zinc 1mg; omega 6 fatty acid 2g; niacin equivalents 3mg.
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