
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
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
Wash hands with soap and water.
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.
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.
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.
When the chicken mixture has cooled, mix in the cheese.
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.
In a very hot, iron skillet, cook the pupusas on each side until golden brown.
Serve hot.
Ingredients
Serving Size: 2 pupusas, 1/12 of recipe (250g)
Nutrients | Amount |
---|---|
Total Calories | 221 |
Total Fat | 9 g |
Saturated Fat | 3 g |
Monounsaturated Fat | 3 g |
Polyunsaturated Fat | 2 g |
Linoleic Acid | 1 g |
α-Linolenic Acid | 0.1 g |
Omega 3 - EPA | 2 mg |
Omega 3 - DHA | 8 mg |
Cholesterol | 38 mg |
Carbohydrates | 23 g |
Dietary Fiber | 2 g |
Total Sugars | 1 g |
Added Sugars included | 0 g |
Protein | 14 g |
Minerals | |
Calcium | 190 mg |
Potassium | 314 mg |
Sodium | 528 mg |
Copper | 119 mcg |
Iron | 2 mg |
Magnesium | 43 mg |
Phosphorus | 223 mg |
Selenium | 11 mcg |
Zinc | 2 mg |
Vitamins | |
Vitamin A | 36 mcg RAE |
Vitamin B6 | 0.3 mg |
Vitamin B12 | 0.6 mg |
Vitamin C | 10 mg |
Vitamin D | 0 mcg |
Vitamin E | 0 mg |
Vitamin K | 4 mcg |
Folate | 40 mcg DFE |
Thiamin | 0.2 mg |
Riboflavin | 0.3 mg |
Niacin | 3 mg |
Choline | 22 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