Feb 13, 2012

Shrimp Creollo with low-fat Garlic Mashed Plantains/ Shrimp Criollo & Mofongo

Talk about spicy and hot! I told you in the about me section that certain latin dishes could not be made light.  Making them gluten free is easy enough. However, when I calculated the points on some of my recipes I was so embarrassed I could no longer share my recipes without the disclaimer that I may be putting you at risk for a myocardial infarction....that's a technical way of saying Heart Attack!  So I have decided, thanks to weight watchers that I will make a greater effort to preserve my arteries and those of my family.  This is a very typical dish in Puerto Rico made with plantains double fried in rendered pork fat and stuffed with deep fried pork crackling.  This dish would probably total over 25 points easy.  I created a lightened version and trust me I did not sacrifice taste!

 Let's start with the Mofongo.  First of all let me start by saying this is an all time favorite of mine and if you ever visit Puerto Rico or the Dominican Republic it is a must-try typical dish. It is a very versatile side dish and can be topped with almost anything; seafood, meat or even veggies. It's delicious no matter what you top it with.

In my recipe I boil the plantains, mash them in garlic and fat free chicken stock.  I then add an ounce of pork skins in a bag that adds the crunch and flavor without sacrificing the integrity of the traditional dish.

  • 3 unripe plantains
  • 1 cup of Chicken broth fat-free
  • 5 garlic cloves
  • 2 sprigs of cilantro
  • 1 pinch of oregano
  • 2 tsp salt
  • 1 oz  bag pork skins (crushed)
Camarones Enchilados/ Shrimp Creollo
  • 1 cup onions
  • 1 tbsp minced garlic
  • 1 cup of sliced green bell pepper
  • 2 large tomatoes
  • 1 Tbsp adobo
  • 2 Tbsp sofrito
  • 2 Tbsp olive oil
  • 1/4 cup white dry wine
  • 1/4 cup tomatoe sauce
  • 1 envelope sazon with azafran and achiote
  • 1/2 serrano pepper
  • 1/2 tsp pepper
  • 24 Large Shrimps
  • 1 Tbsp Cilantro
  • 1 tsp sugar (optional)
  • 1/2 cup water

Mofongo Preparation: 

 This is an easy recipe and only takes about 25 minutes to complete from start to finish.  First set a pot of water to boil the plantains and add 2 tsp salt.  Your biggest challenge is peeling the plantain.  It takes a little getting used to.  Slice the plantain on the inside from top to bottom and use your knife to separate the skin a from the banana just enough where you can slip your fingers in and separate the peel.

Cut into 2 inch slices and put them to boil until they are fork tender, about 15 minutes. while they are boiling in a small pot add the chicken stock, garlic cloves, cilantro and oregano. you can add a tsp of salt but that's optional.  bring to boil and set aside.

Remove the plantains and mash them with a fork or in the mortar adding the chicken stock little at a time to soften. You should not over mash and you will probably not use all of the stock. Just till it's like a thick mashed potatoes.

In a mortar grind the pork skins but leave little chunks,  you want to taste the crunch when you bite. I used a brand called Howard's and add to your mashed plantains. This makes 6 servings and I used 1/2 cup spoons from weight watchers. Set this aside while you are making the Shrimps.

Shrimp Preparation:

In a large skillet, at medium heat add olive oil and saute onions till translucent, add the garlic and saute for about 2 minutes.

add all other ingredients, tomatoes, wine , peppers, adobo, sofrito and sazon.  Simmer for 5-7 minutes. I love spice but I use only enough to give it an extra kick, it tastes just as good without the serrano pepper and you could use a jalapeno if you need to. Be careful handling the hot peppers, use gloves if possible.

add the shrimp.  I used fresh shrimp peeled and deveined but you can use frozen shrimps as long as you defrost first.  Also I used the large shrimps, Xlarge would probably be better.

Cover and simmer for an additional 10-15 minutes add water to make it more saucy

Remove from heat and serve over the mofongo. garnish with cilantro....buen provecho!

Mofongo Nutrtional Information:
Yields: 6 Servings, Serving size: 1/2 cup, Smart 6, Calories: 148.1,  Total Fat:1.7g,  Saturated fat: .6g,  Cholesterol: 5.8mg,  Sodium:  639.7mg,  Carbs: 32.1,  Fiber: 2.4g,  Sugar: 14.1g,  Protein: 4.1g

Shrimp Enchilado Nutritional Information:
Yields: 4 Servings, Serving size 6 shrimps,  Smart Points: 5, Calories: 180.2,  Total Fat: 9.1g,  Saturated fat: 1.1g,  Calories: 180.2,  Total Fat: 9.1g,  Saturated fat: 1.1g,  Cholesterol: 63.8mg,  Sodium: 1205.4g,  Carbs: 10.3g,  Fiber: 1.8g,  Sugar: 1.2g,  Protein: 11g 

1 comment: