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5.0 from 6 votes

Keto Dominican Breakfast [+ Video]

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.

Prep Time
15 mins
Cook Time
15 mins
Total Time
35 mins
Servings: 6 people
Calories: 88 kcal
Course: Breakfast
Cuisine: Dominican , Keto

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
    Cup of Yum
  1. 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
  1. 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
  1. 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

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

% 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.