Low Fat Pupusas de Frijol con Queso
Indulge in a healthier spin on a classic Salvadoran dish with these Low Fat Pupusas de Frijol con Queso. Crafted with masa harina, low-fat refried beans, and reduced-fat mozzarella cheese, these pupusas are a guilt-free way to enjoy the comforting flavors of this traditional recipe. Each golden, pan-cooked disc features a warm, melty filling of beans and cheese, wrapped in a perfectly pliable dough that’s easy to make with simple pantry ingredients. Lightly crisped using just a mist of vegetable oil spray, these pupusas are lower in fat but packed with authentic taste. Ready in just 40 minutes, they’re perfect for a quick dinner or meal prep, and pair beautifully with curtido and salsa roja for an authentic and satisfying experience. Whether you’re looking for a wholesome twist or simply craving something delicious, these pupusas are a must-try!
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Ingredients
- 2 cups masa harina
- 1.5 cups warm water
- 1 cup reduced-fat mozzarella cheese
- 1 cup canned low-fat refried beans
- 0.5 teaspoon salt
- 0 vegetable oil spray
Directions
Step 1
In a large bowl, combine the masa harina and salt. Gradually add warm water, stirring to form a soft, pliable dough. If necessary, add additional water 1 tablespoon at a time until the dough reaches the right consistency.
Step 2
Divide the dough into 12 equal portions and roll them into balls. Flatten each ball into a disc about 4 inches in diameter.
Step 3
In a small bowl, mix the reduced-fat mozzarella cheese with the refried beans until well combined.
Step 4
Place approximately 1 tablespoon of the cheese and bean mixture onto the center of each dough disc. Fold the edges over the filling to enclose it, then gently flatten the ball back into a disc shape, ensuring the filling is sealed inside.
Step 5
Preheat a large non-stick skillet or griddle over medium heat. Lightly spray with vegetable oil spray.
Step 6
Cook the pupusas for about 3-4 minutes on each side, or until they are golden brown and slightly crispy on the outside.
Step 7
Serve warm with traditional accompaniments such as curtido (a pickled cabbage slaw) and salsa roja.
Nutrition Facts
| Serving size | (976.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 787.0 |
| Total Fat 24.2g | 0% |
| Saturated Fat 13.1g | 0% |
| Polyunsaturated Fat 1.1g | |
| Cholesterol 47.6mg | 0% |
| Sodium 3584.9mg | 0% |
| Total Carbohydrate 92.8g | 0% |
| Dietary Fiber 15.2g | 0% |
| Total Sugars 7.6g | |
| Protein 54.3g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 1122.5mg | 0% |
| Iron 6.5mg | 0% |
| Potassium 871.7mg | 0% |
Source of Calories