Low Fat Traditional Honduran Baleadas
Discover the vibrant flavors of Honduras with this healthier twist on a classic—Low Fat Traditional Honduran Baleadas. This recipe delivers all the comforting satisfaction of the beloved Central American dish, combining soft homemade tortillas with creamy low-fat refried beans, tangy low-fat sour cream, crumbled feta or queso fresco, and optional fresh avocado slices. Crafted with a lighter dough thanks to low-fat Greek yogurt, these baleadas are a guilt-free indulgence perfect for breakfast, lunch, or dinner. Quick to prepare in just 40 minutes, this recipe celebrates authentic flavors while keeping it healthy for the whole family. Add a dash of hot sauce for a subtle kick, and savor the deliciousness of these easy, homemade Honduran baleadas!
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Recipe Information
Ingredients
- 2 cups all-purpose flour
- 1 teaspoon baking powder
- 0.5 teaspoon salt
- 0.5 cup plain Greek yogurt (low-fat)
- 0.5 cup water
- as needed non-stick cooking spray
- 1.5 cups cooked low-fat refried beans (or homemade)
- 0.5 cup low-fat sour cream
- 0.5 cup crumbled low-fat feta or queso fresco
- 1 medium sliced avocado (optional)
- to taste hot sauce (optional)
Instructions
In a medium-sized bowl, combine the all-purpose flour, baking powder, and salt. Mix well to ensure the ingredients are evenly distributed.
Add the plain Greek yogurt and water to the dry ingredients. Mix with a spoon or your hands until the dough comes together.
Turn the dough onto a lightly floured surface and knead for about 5 minutes until smooth and elastic. If the dough is too sticky, add a small amount of flour, a teaspoon at a time.
Divide the dough into 6 equal portions and roll each portion into a ball. Cover the dough balls with a clean kitchen towel to keep them from drying out while you work.
Using a rolling pin, roll out each dough ball on a floured surface into a circle approximately 6-7 inches in diameter. Aim for a thin, even consistency.
Heat a non-stick skillet or griddle over medium heat and lightly coat it with non-stick cooking spray.
Cook each tortilla one at a time for about 1 minute on the first side, or until bubbles form and the bottom has light golden spots. Flip and cook for an additional 30 seconds to 1 minute, then remove from heat.
Repeat with the remaining tortillas, stacking them on a plate and covering with a clean towel to keep warm.
To assemble the baleadas, spread about 1/4 cup of refried beans onto each tortilla. Add a dollop of low-fat sour cream, a sprinkle of crumbled low-fat feta or queso fresco, and slices of avocado if desired.
Optionally, drizzle with your favorite hot sauce for extra flavor. Fold each tortilla in half to create the classic baleada shape and serve warm.
Nutrition Facts
Calories |
1957 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 54.5 g | 70% | |
| Saturated Fat | 23.8 g | 119% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 102 mg | 34% | |
| Sodium | 4090 mg | 178% | |
| Total Carbohydrate | 271.5 g | 99% | |
| Dietary Fiber | 33.4 g | 119% | |
| Total Sugars | 14.9 g | ||
| Protein | 86.5 g | 173% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1089 mg | 84% | |
| Iron | 17.1 mg | 95% | |
| Potassium | 2635 mg | 56% | |
*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.
