Pupusas Revueltas with Chicken
Ground chicken and low-fat cheese help reduce fat and calories.
| 1 lb ground chicken breast
1 Tbsp vegetable oil
½ lb mozzarella cheese, grated, low-fat
½ small onion, finely diced
1 clove garlic, minced
1 medium green pepper, seeded and minced
1 small tomato, finely chopped
½ tsp salt
5 cups instant corn flour (masa harina)
6 cups 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 into 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-inch-thick circle. Put a spoonful of the chicken mixture into the middle of each circle of dough and bring the edges to the center. Flatten the ball of dough again until it is ½-inch thick.
- In a very hot, iron skillet, cook the pupusas on each side until golden brown.
- Serve hot with Curtido salvadoreño.
| Yield: 12 servings
Serving size: 2 pupusas
Each serving provides:
Total fat: 7 g
Saturated fat: 3 g
Cholesterol: 33 mg
| Sodium: 223 mg
Calcium: 149 mg
Iron: 2 mg
Fiber: 5 g
Protein: 14 g
Carbohydrate: 38 g
Potassium: 272 mg
Reprinted with the permission of the Department of Health and Human Services.
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