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Becky Luigart-Stayner; Melanie J. Clarke Photo by: Becky Luigart-Stayner; Melanie J. Clarke

Arepas

This version of "arepas," a traditional maize flatbread popular in parts of South America, calls for just masa harina, sea salt, water, and olive oil.

Cooking Light MAY 2002

  • Yield: 12 servings

Ingredients

  • 2 1/4 cups water
  • 1 teaspoon sea salt
  • 5 teaspoons olive oil
  • 2 cups masa harina
  • Cooking spray

Preparation

Combine first 3 ingredients in a medium saucepan; bring to a boil. Place masa harina in a large bowl; add boiling mixture, stirring with a wooden spoon. Cover; let stand 15 minutes.

Divide the dough into 12 equal portions. Working with 1 portion at a time, shape each portion into a ball with moist hands. Shape the balls into 1/2-inch-thick patties. Coat each patty with cooking spray.

Heat a 10-inch cast-iron skillet over medium heat until hot. Place 4 arepas, cooking spray sides down, in pan. Press arepas lightly with a spatula to flatten slightly; cook 5 minutes on each side or until crispy and speckled brown. Repeat with remaining arepas.

Nutritional Information

Amount per serving
  • Calories: 90
  • Calories from fat: 28%
  • Fat: 2.8g
  • Saturated fat: 0.4g
  • Monounsaturated fat: 1.6g
  • Polyunsaturated fat: 0.7g
  • Protein: 1.9g
  • Carbohydrate: 15.9g
  • Fiber: 1.7g
  • Cholesterol: 0.0mg
  • Iron: 0.6mg
  • Sodium: 193mg
  • Calcium: 38mg
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Arepas recipe

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