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Pupusas Revueltas

Pupusas Revueltas

164 Ratings
164 Ratings
Recipe Image
Makes: 12 servings
Total Cost: $$$$

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

Ingredients

  • 16 ounces 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 cups masa harina (corn flour, instant)
  • 6 cups 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

Learn more about:

Source:

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

Nutrition Information

Serving Size: 2 pupusas, 1/12 of recipe (250g)
Nutrients Amount
Total Calories 221
Total Fat 9 g
Saturated Fat 3 g
Cholesterol 38 mg
Sodium 529 mg
Carbohydrates 23 g
Dietary Fiber 2 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 14 g
Vitamin D 0 mcg
Calcium 191 mg
Iron 2 mg
Potassium 321 mg
N/A - data is not available
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 191 mg
Potassium 321 mg
Sodium 529 mg
Copper 122 mcg
Iron 2 mg
Magnesium 43 mg
Phosphorus 224 mg
Selenium 11 mcg
Zinc 2 mg
Vitamins
Vitamin A 37 mcg RAE
Vitamin B6 0.3 mg
Vitamin B12 0.6 mcg
Vitamin C 13 mg
Vitamin D 0 mcg
Vitamin E 0 mg
Vitamin K 4 mcg
Folate 40 mcg DFE
Thiamin 0.3 mg
Riboflavin 0.3 mg
Niacin 3 mg
Choline 22 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1/4 cups
Grains 1 1/2 ounces
Protein Foods 1 ounces
Dairy 1/2 cups

Write a review

This receipe won a recent Healthy Recipe contest where I work. There were several delicious recipes subitted and this one won by a very large margin (67% of votes.)
06/18/08
Pupusas are NOT made with mozzarella cheese. The cheese that we, Salvadorians, use is called Quesillo. Do NOT make the huge mistake of using mozzarella cheese. Chicken is hardly ever used to make a traditional Salvadorian pupusa. It is pork mixed with cheese.
08/18/07
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