Panuchos
Bocadillos • Mexico
About Panuchos
Yucatecan stuffed-fried tortillas with cochinita pibil
How to Make Panuchos (Traditional & Healthy Version)
Panuchos are a beloved snack from the Yucatán Peninsula of Mexico, offering a delicious combination of flavors and textures that capture the spirit of Mexican street food. These savory corn tortillas are uniquely stuffed with refried black beans and lightly fried, then topped with seasoned shredded chicken, crisp lettuce, pickled red onions, avocado, and fresh salsa. Panuchos are often enjoyed as antojitos (little cravings) and are a staple at local markets and family gatherings throughout the region. What sets Panuchos apart is their ingenious use of simple, wholesome ingredients that reflect the rich culinary traditions of Yucatán. The corn tortilla, a cornerstone of Mexican cuisine, provides a gluten-free base packed with fiber and minerals. The addition of lean chicken and beans makes this snack both satisfying and nutritious. With their vibrant toppings and zesty flavors, Panuchos are a perfect snack or light meal, offering a taste of authentic Mexico in every bite. This healthy adaptation preserves all the traditional flavors while keeping calories in check, making it an ideal choice for health-conscious food lovers worldwide.
Ingredients(for 2 Panuchos per serving)
- 1 cup Corn masa harina (for tortillas)
- 3/4 cup Warm water (for dough)
- 1/2 cup Cooked black beans (refried, known as frijoles negros refritos)
- 150g Chicken breast (cooked and shredded (pollo deshebrado))
- 1/2 medium Red onion (thinly sliced, for pickling)
- 2 tbsp White vinegar (for pickled onions)
- 1 cup Romaine lettuce (shredded)
- 1/2 medium Avocado (sliced)
- 1 small Tomato (diced, for salsa)
- 2 tbsp Fresh cilantro (chopped)
- 1 medium Lime (juiced)
- to taste Salt
- to taste Black pepper
- 2 tsp Olive oil (for light frying)
Instructions
- 1
Prepare the masa: In a bowl, mix corn masa harina with warm water and a pinch of salt. Knead until a soft, pliable dough forms. Divide into 4 equal balls.
5 minutes
If dough feels dry, add a splash more water.
- 2
Shape tortillas: Using a tortilla press or rolling pin, flatten each dough ball into a 4-inch tortilla.
3 minutes
Cover dough balls with a damp cloth to prevent drying.
- 3
Cook tortillas: Heat a nonstick skillet over medium heat. Cook each tortilla for 30 seconds per side until lightly puffed. Remove and let cool slightly.
5 minutes
Do not overcook to keep them soft for stuffing.
- 4
Fill tortillas: Carefully slice open each tortilla along one edge to create a pocket. Spoon in 1-2 tablespoons of refried black beans and gently press closed.
3 minutes
Work gently to avoid tearing the tortilla.
Why This Dish is Healthy
This healthy Panuchos recipe is a smart choice for anyone tracking calories or macros. It uses lean chicken breast for protein, fiber-rich black beans, and is lightly fried with minimal olive oil instead of deep-frying. The abundance of fresh vegetables and herbs delivers essential micronutrients while keeping the dish light and satisfying. Its balanced macronutrient profile supports weight management and overall well-being.
Panuchos provide a balanced blend of complex carbohydrates from corn tortillas and black beans, lean protein from chicken breast, and healthy fats from avocado and olive oil. The variety of toppings adds fiber, vitamins A and C, potassium, and antioxidants. Using minimal oil and plenty of fresh vegetables keeps this snack light yet filling, supporting heart health, digestion, and stable energy levels. This dish is naturally gluten-free and can be easily adapted for various dietary needs.
Pro Tips
- 💡Tip 1: Keep tortillas covered with a damp cloth to prevent drying out while assembling.
- 💡Tip 2: Use freshly cooked, warm black beans for the easiest stuffing.
- 💡Tip 3: Marinate onions at least 15 minutes for the best color and tang.
Storage & Serving
Store leftover Panuchos (without toppings) in an airtight container in the refrigerator for up to 2 days. Reheat in a skillet before topping and serving. Assemble fresh toppings just before eating for best texture.
Best served: Breakfast or Lunch
Información nutricional
| Nutriente | Por 100 g |
|---|---|
| Energía | 220.0 kcal |
| Proteínas | 10.0 g |
| Carbohidratos | 26.0 g |
| Grasas totales | 9.0 g |
| Fibra | 3.0 g |
