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Pupusas Revueltas

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Pupusas Revueltas
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  • Makes: 12 servings

This recipe is lower in saturated fat than traditional pupusas, but are still loaded with flavor! Enjoy these pupusas with curtido: https://whatscooking.fns.usda.gov/recipes/supplemental-nutrition-assistance-program-snap/curtido-salvadoreno-cabbage-salad

Ingredients

  • 16 ounce chicken breast, ground
  • 1 tablespoon vegetable oil
  • 1/2 pound cheese, part-skim mozzarella, grated
  • 1/2 onion (small, finely diced)
  • 1 garlic clove (minced)
  • 1 green pepper (medium, seeded and minced)
  • 1 tomato (small, finely chopped)
  • 1/2 teaspoon salt
  • 5 cup masa harina (corn flour, instant)
  • 6 cup water

Directions

1. 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.

2. 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.

3. 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.

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

5. 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.

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

7. Serve hot.

Notes

Source: National Heart, Lung and Blood Institute (NHLBI), Delicious Heart Healthy Latino Recipes/Platillos latinos sabrosos y saludables, p.11

Nutrition Information

Serving Size: 2 pupusas, 1/12 of recipe (250g)
Nutrients Amount
Calories 18
Total Fat N/A
Saturated Fat 0 g
Cholesterol 3 mg
Sodium 44 mg
Total Carbohydrate 2 g
Dietary Fiber 0 g
Total Sugars 0 g
Added Sugars included 0 g
Protein 1 g
Vitamin D 0 mcg
Calcium 16 mg
Iron 0 mg
Potassium 27 mg
N/A - data is not available
Nutrients Amount
Calories 18
Saturated Fat 0 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
a-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 1 mg
Cholesterol 3 mg
Total Carbohydrate 2 g
Dietary Fiber 0 g
Total Sugars 0 g
Added Sugars 0 g
Protein 1 g
Minerals
Calcium 16 mg
Potassium 27 mg
Sodium 44 mg
Copper 10 mcg
Iron 0 mg
Magnesium 4 mg
Phosphorus 19 mg
Selenium 1 mcg
Zinc 0 mg
Vitamins
Vitamin A 3 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 1 mg
Vitamin D 0 mcg
Vitamin E 0 mg
Vitamin K 0 mcg
Folate 3 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 0 mg
Choline 2 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

CMP Food Groups
MyPlate Food Groups
Vegetables
1/4 cups
Grains
1 3/4 ounces
Protein Foods
3/4 ounces
Dairy
1/2 cups

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