Keto Dominican Breakfast [+ Video]
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5.0
6 reviews
Excellent
Keto Dominican Breakfast [+ Video]
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Mangú is probably the thing that Dominicans who follow the ketogenic diet, or a low carb diet miss the most. It would seem impossible that we'd get to enjoy it. Well... here are some tricks.
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Ingredients
- 1 plantain (green, unripe) halved
- 1 cauliflower head cut into florets, and washed (¾ lb [0.3 Kg]
- 2 tablespoon salted butter
- 1 tablespoon salt (or to taste)
- 1 tablespoon onion powder
Instructions
1. Boiling the plantains
- Boil the plantain over medium heat until it turns fork tender. Add the cauliflower and simmer until it is heated through, but before it is fully cooked (or it will turn mushy). Remove plantain and cauliflower from the water and place in the food processor.
2. Making the puree
- Add butter, and blend until you obtain a smooth mash without any clumps. Season with salt to taste. Pour in the onion powder and mix. Remove from the processor and set aside. Wait 2-3 minutes to serve, the mixture may look thin right out of the processor, but it'll thicken when it's a bit cooler.
3. How to serve
- Fry queso de freír, longaniza, and eggs and serve together. You may also serve with avocado.
Notes
- Yes! You can totally refrigerate or freeze it. You can separate into 6 different small containers and freeze to have a portion of keto mangú at hand when needed. You can microwave it or reheat on the stovetop as needed.
Nutrition Information
Show Details
Serving
0.33cup
Calories
88kcal
(4%)
Carbohydrates
13g
(4%)
Protein
2g
(4%)
Fat
4g
(6%)
Saturated Fat
3g
(15%)
Cholesterol
10mg
(3%)
Sodium
1216mg
(51%)
Potassium
330mg
(9%)
Fiber
2g
(8%)
Vitamin A
455IU
(9%)
Vitamin C
33mg
(37%)
Calcium
17mg
(2%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 6people
Amount Per Serving
Calories 88 kcal
% Daily Value*
| Serving | 0.33cup | |
| Calories | 88kcal | 4% |
| Carbohydrates | 13g | 4% |
| Protein | 2g | 4% |
| Fat | 4g | 6% |
| Saturated Fat | 3g | 15% |
| Cholesterol | 10mg | 3% |
| Sodium | 1216mg | 51% |
| Potassium | 330mg | 7% |
| Fiber | 2g | 8% |
| Vitamin A | 455IU | 9% |
| Vitamin C | 33mg | 37% |
| Calcium | 17mg | 2% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
6 reviews
Excellent
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