Pupusas Revueltas: Salvadoran-style Stuffed Masa Cakes
Prep Time: 50 minutes
- 1 pound ground chicken
- 1 Tablespoon vegetable oil
- ½ small onion, finely diced
- 1 clove garlic, minced
- 1 medium green pepper, seeded and minced
- 1 small tomato, finely chopped
- ½ teaspoon salt
- 5 cups instant corn flour (masa harina)
- 6 cups water
- ½ pound low-fat mozzarella cheese, grated
- In a non-stick skillet over low heat, saute chicken in oil until chicken turns white. Constantly stir the chicken to make sure it is evenly cooked.
- Add onion, garlic, green pepper, tomato and salt and mix well. Cook until chicken mixture is cooked through (internal temperature, 165°F). Remove the skillet from the stove. Put the mixture in a bowl and cool in the refrigerator.
- While the chicken mixture is cooling, place the corn flour in a large mixing bowl and gradually 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. Press a hole in each ball with your thumb.
- Put about a Tablespoon of the chicken mixture into the hole in each ball. Fold the dough over to completely enclose it. Press the ball out with your palms to form a disk.
- In a very hot iron skillet, cook the pupusas until golden brown.
Low-fat ground chicken and cheese help reduce the saturated fat and calories in this tasty Salvadoran dish.
Per serving: 290 calories, 5g fiber, 38g carbohydrates, 223mg sodium
Recipe source: https://www.nhlbi.nih.gov