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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


  • 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


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.


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 221
Total Fat N/A
Saturated Fat 3 g
Cholesterol 38 mg
Sodium 529 mg
Total Carbohydrate 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
Calories 221
Saturated Fat 3 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 2 g
Linoleic Acid 1 g
a-Linolenic Acid 0 g
Omega 3 - EPA 2 mg
Omega 3 - DHA 8 mg
Cholesterol 38 mg
Total Carbohydrate 23 g
Dietary Fiber 2 g
Total Sugars 1 g
Added Sugars 0 g
Protein 14 g
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
Vitamin A 37 mcg RAE
Vitamin B6 0 mg
Vitamin B12 1 mcg
Vitamin C 13 mg
Vitamin D 0 mcg
Vitamin E 0 mg
Vitamin K 4 mcg
Folate 40 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 3 mg
Choline 22 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

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

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