Estimated Nutrition (whole recipe, rough)
Counts 10 of 11 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Mozzarella Cheese | 1 oz (28g) | 85 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
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- 1 lb chicken breast, ground
- 1 Tbsp vegetable oil
- 1/2 lb lowfat mozzarella cheese, grated
- 1/2 small onion, finely diced
- 1 clove garlic, minced
- 1 medium green pepper, seeded, minced
- 1 small tomato, finely chopped
- 1/2 tsp salt
- 5 C instant corn flour (masa harina)
- 6 C water
Directions
1.In nonstick skillet, sauté chicken in oil over low heat until it turns white. Stir chicken constantly to keep it from sticking.
2.Add onion, garlic, green pepper, and tomato. Cook chicken mixture through. Remove skillet from stove and let mixture cool in refrigerator.
3.Meanwhile, place flour in large mixing bowl and stir in enough water to make stiff, tortilla-like dough.
4.When chicken mixture has cooled, mix in cheese.
5.Divide dough into 24 portions. With your hands, roll dough into balls and flatten each into 1/2–inch thick circle. Put spoonful of chicken mixture in
middle of each circle of dough and bring edges to center. Flatten ball of dough again until it is 1/2–inch thick.
6.In very hot iron skillet, cook pupusas on each side until golden brown. Serve hot.