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Dominican Mangú with High-Protein "Tres Golpes"

Dominican Mangú with High-Protein "Tres Golpes"

Prep Time: 7 minutes
Cook Time: 20 minutes
Servings: 4
Author: Gaila Pérez - The Petit Gourmet
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This is traditional Dominican Mangú, reworked for sustained energy instead of a mid-morning crash.

Ingredients

The Mangú (The Base)

  • 4 green plantains peeled and chunked
  • 1 tablespoon avocado oil or light butter
  • ½ cup water reserved from boiling pot
  • Salt to taste

The Protein (Los Tres Golpes)

  • 8 large eggs sunny-side up
  • 8 slices Dominican salami choose lean or lower-fat if possible
  • 8 cubes queso blanco frying cheese, air fried preferred

The Vinegar Onion Sofrito

  • 1 red onion sliced into rings
  • 3 tablespoon apple cider or white vinegar
  • ⅓ cup water
  • 1 tablespoon avocado oil
  • Pinch of salt

Instructions

Boil the Plantains

  • Place plantains in salted boiling water. Cook until very tender, about 20 minutes.

Prepare the Vinegar Onions

  • Soak onion rings in vinegar, water, and salt for at least 10 minutes.
  • This softens the raw bite and gives that signature pink color.

Make the Sofrito

  • Heat avocado oil in a skillet.
  • Drain onions (reserve a splash of the vinegar liquid) and sauté until soft and translucent.
  • Deglaze with a splash of the vinegar water. Set aside.

Cook the Protein

  • The Cheese:
  • Air fry at 400°F for 8 minutes until golden.
  • The Salami:
  • Sear lightly in a dry or lightly oiled skillet until edges crisp.
  • The Eggs:
  • Cook last so yolks stay runny. The yolk becomes your natural sauce.

Mash the Mangú

  • Drain plantains.
  • Add oil and mash while hot.
  • Gradually add reserved cold water while mashing until smooth and creamy.
  • Dominican secret: cold water keeps Mangú soft even after cooling.

Assembly

  • Plate Mangú in the center.
  • Top with vinegar onions. Surround with salami, cheese, and eggs.
  • Serve immediately.

Nutrition

Serving: 4Ounces | Calories: 652kcal | Carbohydrates: 72g | Protein: 26g | Fat: 30g | Saturated Fat: 9g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 14g | Trans Fat: 0.03g | Cholesterol: 361mg | Sodium: 694mg | Potassium: 1118mg | Fiber: 4g | Sugar: 8g | Vitamin A: 523IU | Vitamin C: 39mg | Calcium: 129mg | Iron: 4mg
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