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Pupusas Revueltas

This recipe is lower in saturated fat than traditional pupusas, but are still loaded with flavor! Enjoy these pupusas with curtido (cabbage salad).

  • 12 Servings
  • $6.00 - $8.99

Ingredients

  • 16 ounces chicken breast, ground
  • 1 tablespoon vegetable oil
  • 1/2 pound cheese, part-skim mozzarella, grated
  • 1/2 onion
  • 1 garlic clove
  • 1 green pepper
  • 1 tomato
  • 1/2 teaspoon salt
  • 5 cups masa harina (corn flour, instant)
  • 6 cups water

Steps

1

Wash hands with soap and water.

2

In a non-stick skillet over low heat, sauté chicken in oil until chicken turns white. Constantly stir the chicken to keep it from sticking.

3

Add onion, garlic, green pepper, and tomato. Cook until chicken mixture is cooked through. Remove skillet from stove and let mixture cool in the refrigerator.

4

While the chicken mixture is cooling, place the flour in a large mixing bowl and stir in enough water to make a stiff tortilla-like dough.

5

When the chicken mixture has cooled, mix in the cheese.

6

Divide the dough into 24 portions. With your hands, roll the dough into balls and flatten each ball into a 1/2 ich thick circle. Put a spoonful of the chicken mixture in the middle of each circle of dough and bring the edges to the center. Flatten the ball of dough again until it is 1/2 inch thick.

7

In a very hot, iron skillet, cook the pupusas on each side until golden brown.

8

Serve hot.

Ingredients

Serving Size: 2 pupusas, 1/12 of recipe (250g)

NutrientsAmount
Total Calories221
Total Fat9 g
Saturated Fat3 g
Monounsaturated Fat3 g
Polyunsaturated Fat2 g
Linoleic Acid1 g
α-Linolenic Acid0.1 g
Omega 3 - EPA2 mg
Omega 3 - DHA8 mg
Cholesterol38 mg
Carbohydrates23 g
Dietary Fiber2 g
Total Sugars1 g
Added Sugars included0 g
Protein14 g
Minerals
Calcium190 mg
Potassium314 mg
Sodium528 mg
Copper119 mcg
Iron2 mg
Magnesium43 mg
Phosphorus223 mg
Selenium11 mcg
Zinc2 mg
Vitamins
Vitamin A36 mcg RAE
Vitamin B60.3 mg
Vitamin B120.6 mg
Vitamin C10 mg
Vitamin D0 mcg
Vitamin E0 mg
Vitamin K4 mcg
Folate40 mcg DFE
Thiamin0.2 mg
Riboflavin0.3 mg
Niacin3 mg
Choline22 mg

Source:

  • Delicious Heart-Healthy Latino Recipes/ Platillos Latinos Sabrosos y Saludables
  • US Department of Health and Human Services
  • National Heart, Lung, and Blood Institute