Low Fat Pupusas Revueltas
Discover the healthier twist on a Salvadoran classic with this Low Fat Pupusas Revueltas recipe! Perfectly crafted with masa harina and filled with a mouthwatering combination of lean ground pork, creamy low-fat mozzarella, and hearty black beans, these stuffed corn cakes are a guilt-free delight. Lightly cooked on a griddle with cooking spray, they maintain all the golden-brown crispiness without excessive oils. The seasoned pork and beans filling adds a flavorful punch, beautifully balanced with hints of cumin and black pepper. Ready in just 50 minutes, these pupusas are an excellent option for a wholesome weeknight dinner or a fun party appetizer. Serve them warm with traditional curtido and salsa roja for an authentic and unforgettable experience. Perfect for anyone searching for healthy pupusa recipes or low-fat Salvadoran dishes!
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Recipe Information
Ingredients
- 2 cups masa harina
- 1.5 cups water
- 0.75 cup low-fat mozzarella cheese, shredded
- 0.5 cup cooked black beans
- 0.5 cup lean ground pork
- 0.5 cup low-sodium chicken broth
- cooking spray
- 0.5 teaspoon salt
- 0.25 cup chopped onion
- 0.25 teaspoon cumin
- 0.25 teaspoon black pepper
Instructions
In a mixing bowl, combine the masa harina and salt. Gradually add the water while mixing with your hands until a soft, pliable dough forms. Cover with a damp cloth and let rest for 10 minutes.
In a skillet over medium heat, lightly spray with cooking spray. Add the chopped onion and cook until translucent, about 3-4 minutes.
Add the lean ground pork to the skillet, breaking it into small pieces with a wooden spoon. Cook until browned. Add cumin, black pepper, and low-sodium chicken broth. Cook until the broth evaporates, then remove from heat.
Mash the cooked black beans with a fork and mix into the cooled pork mixture. Stir in the shredded low-fat mozzarella cheese. This will be the filling for the pupusas.
Divide the masa dough into 8 equal portions and roll each portion into a ball. Flatten each ball into a 4-inch wide disk.
Place 2 tablespoons of filling in the center of each disk. Bring the edges of the dough around the filling, pinching to seal, and flatten gently into a disk again, ensuring the filling does not spill out.
Heat a non-stick griddle or large skillet over medium heat and lightly spray with cooking spray.
Place the pupusas on the griddle and cook for 4-5 minutes on each side until golden brown and cooked through.
Serve warm. Pupusas are traditionally served with curtido (a cabbage slaw) and salsa roja.
Nutrition Facts
Calories |
115 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.7 g | 6% | |
| Saturated Fat | 2.2 g | 11% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 16 mg | 5% | |
| Sodium | 294 mg | 13% | |
| Total Carbohydrate | 10.5 g | 4% | |
| Dietary Fiber | 1.9 g | 7% | |
| Total Sugars | 0.8 g | ||
| Protein | 8.2 g | 16% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 101 mg | 8% | |
| Iron | 0.9 mg | 5% | |
| Potassium | 138 mg | 3% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
