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Yuca-Scallion Mofongo⏱ 45 min total
Recipes

Yuca-Scallion Mofongo

Per 1 serving · 195 g · 8 ingredients

Calories
322
16%
of a 2,000 cal day
  • Protein
    3.9g
    5% of calories
  • Carbs
    53g
    66% of calories
  • Fat
    11g
    29% of calories
Portion

At a glance

One serving of Yuca-Scallion Mofongo (195 g) has 322 calories, with 3.9 g of protein, 53 g of carbohydrates and 11 g of fat. Most of its energy comes from carbs (66% of calories). It is high in Vitamin C (34% DV), Vitamin K (21% DV) and manganese (25% DV).

Per 100 g
165cal
medium energy density
Protein per 100 cal
1.2g
Net carbs
51g
carbs minus fiber
Fiber
2.7g
2.8 g sugar

High in

20%+ of the daily value

  • Vitamin C34%
  • Vitamin K21%
  • Manganese25%

Good source of

10–19% of the daily value

  • Dietary fiber10%
  • Thiamine13%
  • Niacin11%
  • Vitamin B613%
  • Folate (B9)11%
  • Copper15%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 35 min
  1. 1

    To prepare the yuca (cassava), remove the skin from each with a paring knife, then cut crosswise into 3-inch pieces. Quarter each piece lengthwise.

  2. 2

    Place in a medium saucepan and add enough water to cover by 1 inch. Bring to a boil. Reduce heat, cover and simmer until nearly tender, 20 to 25 minutes. Drain and pat dry. Remove the thin woody cores and chop the yuca (cassava) into 3/4-inch pieces.

  3. 3

    Heat 2 tablespoons oil in a large nonstick skillet over medium heat. Add the yuca (cassava) stirring occasionally, until very tender, about 10 minutes. Stir in scallions. Cook for 1 minute more. Transfer to a bowl.

  4. 4

    Using the side of a chef's knife or a mortar and pestle, smash garlic with salt and the remaining 1 teaspoon oil to make a paste. Stir the garlic paste and bacon into the yuca(cassava) mixture, then add broth and mash the mixture with a potato masher to the consistency of chunky mashed potatoes.

  5. 5

    Use an ice cream scoop to shape the yuca (cassava) mixture into 2-inch balls (about 1/3 cup each) and sprinkle with cilantro, then serve.

Vitamins & minerals

Amounts for 1 serving (195 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A9 μg
1%
Vitamin C30 mg
34%
Vitamin D0 μg
0%
Vitamin E1 mg
8%
Vitamin K25 μg
21%
Thiamine0.2 mg
13%
Riboflavin (B2)0.1 mg
6%
Niacin2 mg
11%
Vitamin B60.2 mg
13%
Folate (B9)43 μg
11%
Vitamin B120.1 μg
2%
Pantothenic acid0.2 mg
4%
Choline39 mg
7%

Minerals

NutrientAmount% Daily Value
Calcium34 mg
3%
Iron1 mg
8%
Potassium432 mg
9%
Magnesium33 mg
8%
Phosphorus62 mg
9%
Zinc1 mg
6%
Copper0.1 mg
15%
Manganese1 mg
25%
Selenium4 μg
7%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0.2 μg—
Arginine0.3 g—
Aspartic acid0.3 g—
Beta carotene87 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose0 g—
Galactose0 g—
Glucose0 g—
Glutamic acid1 g—
Glycine0.1 g—
Histidine0.1 g—
Hydroxyproline0 g—
Isoleucine0.1 g—
Lactose0 g—
Leucine0.2 g—
Lycopene0 μg—
Lysine0.2 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats6 g—
Phenylalanine0.1 g—
Polyunsaturated fats1 g—
Proline0.1 g—
Retinol1 μg—
Serine0.1 g—
Starch0 g—
Sucrose0.1 g—
Theobromine0 mg—
Threonine0.1 g—
Total omega 30 g—
Total omega 61 g—
Tryptophan0 g—
Tyrosine0.1 g—
Valine0.1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 322 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 61min
    Walking (3.5 mph)
  • 39min
    Cycling (moderate)
  • 27min
    Running (6 mph)
  • 45min
    Swimming laps

Common questions

How many calories are in Yuca-Scallion Mofongo?

One serving of Yuca-Scallion Mofongo (1 serving) has 322 calories, which works out to 165 calories per 100 g. That is about 16% of a 2,000-calorie day.

Is Yuca-Scallion Mofongo high in protein?

Not especially. It has 3.9 g of protein per serving, and protein supplies 5% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Yuca-Scallion Mofongo keto-friendly?

It is hard to fit into a strict keto diet. One serving has 51 g of net carbs and 66% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Yuca-Scallion Mofongo?

406 mg per serving.

How much sugar is in Yuca-Scallion Mofongo?

2.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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