Low Fat Pupusas Revueltas

Indulge in the flavors of El Salvador with this healthier take on *Low Fat Pupusas Revueltas*! This recipe transforms the traditional dish into a guilt-free delight by using lean ground pork, low-fat mozzarella, and a touch of black beans for a protein-packed, flavorful filling. The soft and tender masa dough encases the savory center, which is spiced with cumin, black pepper, and a hint of onion for depth. Lightly cooked on a non-stick griddle with minimal oil, these pupusas are a low-fat alternative while still delivering authentic taste. Perfectly golden and irresistibly satisfying, serve these pupusas warm with curtido (tangy cabbage slaw) and salsa roja for an unforgettable, wholesome meal. Whether you're seeking a healthier comfort food or exploring Latin-inspired recipes, these pupusas deliver every time!

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 8

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
• 0 cooking spray
• 0.5 teaspoon salt
• 0.25 cup chopped onion
• 0.25 teaspoon cumin
• 0.25 teaspoon black pepper

Directions

Step 1

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.

Step 2

In a skillet over medium heat, lightly spray with cooking spray. Add the chopped onion and cook until translucent, about 3-4 minutes.

Step 3

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.

Step 4

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.

Step 5

Divide the masa dough into 8 equal portions and roll each portion into a ball. Flatten each ball into a 4-inch wide disk.

Step 6

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.

Step 7

Heat a non-stick griddle or large skillet over medium heat and lightly spray with cooking spray.

Step 8

Place the pupusas on the griddle and cook for 4-5 minutes on each side until golden brown and cooked through.

Step 9

Serve warm. Pupusas are traditionally served with curtido (a cabbage slaw) and salsa roja.

Nutrition Facts

Serving size	(1050.9g)

Amount per serving	% Daily Value*
Calories	878.3

Total Fat 38.0g	0%
Saturated Fat 16.8g	0%
Polyunsaturated Fat 1.1g
Cholesterol 140.2mg	0%
Sodium 2522.4mg	0%
Total Carbohydrate 77.2g	0%
Dietary Fiber 12.4g	0%
Total Sugars 6.4g
Protein 63.9g	0%

Vitamin D 0IU	0%
Calcium 788.9mg	0%
Iron 7.6mg	0%
Potassium 1035.9mg	0%

*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.

Source of Calories

Fat: 37.7%

Protein: 28.2%

Carbs: 34.1%