Instituto Nacional

de San Julián
Students: Bryan Neftaly Galán Gómez
Idania Alejandra Guzmán Galdamez
Irene Lisseth Bailón Morales

Teacher: Carlos Alfredo Santillana

Degre: 2nd general baccalaureate

Task: "My favorite recipes"

Year: 2023
Salvadoran
Recipe Book
T H I S B O O K C O N T A I N S A R E C I P E B O O K O F 4
T Y P I C A L S A L V A D O R A N F O O D S T H A T H A V E A S A
C O M M O N C H A R A C T E R I S T I C T H E E L A B O R A T I O N
W I T H P R O D U C T S D E R I V E D F R O M T H E C O R N .
 I N T R O D U C T I O N
The smallest country in its region, includes a
gastronomy and culture typical of a great country. The
foods that accompany the tables of Salvadorans
every day are diverse and very nutritious, making
trying their typical dishes like rediscovering ourselves
with the most primary foods. The gastronomy of El
Salvador and its traditional cuisine is based on rice,
cassava or (yuca), beans, corn, meat, fish, shellfish,
dairy products, fruits and vegetables. Regarding
drinks, in this part of the world it is a deep-rooted
custom to consume “atoles”.
Getting to know the Thumb of America means doing it
by approaching its main dishes, which is why 4 of the
typical dishes of the country will be presented below,
these are:
Pupusas
Corn Tamales
Chiken Tamales
Pastelitos
 01 Pupusas
Ingredients Intructions
For the dough 1. Make the dough:
2 cups (228g) masa harina, In a large mixing bowl, mix together
white or yellow the masa harina and salt. Add the hot
1/2 teaspoon salt water a little bit at a time while mixing
1 1/2 to 2 cups boiling water the dough with a rubber spatula,
2 tablespoons (28g) butter or making sure no clumps form.
lard, softened Mix in the butter. The dough should be
Vegetable oil, for cooking the consistency of play dough and
For the filling slightly sticky.
1 cup shredded mozzarella 2. Divide the dough:
cheese or Oaxaca cheese Wet your hands with a mixture of oil
1 cup refried beans, optional and cold water to keep the dough from
1 cup ground pork rinds, sticking to your hands. Divide the
optional dough and roll them into balls about
the size of a golf ball.
Nutrition Facts 3. Shape the pupusas:
PORTION SIZE 6 Crush the dough, Place the beans,
AMOUNT PER PORTION
chicharrón and chesse in the center,
CALORIES 235
Don’t overdo it or the pupusa will
Total Fat 10g 13% overflow. Gently fold the edges in
Saturated Fat 4g 22%
Cholesterol 19mg 6% around the filling to create a ball again
Sodium 309mg 13%
and then gently flatten
4. Cook the pupusas:
Total Carbohydrate 30g 11%
Dietary Fiber 2g 9%
Sugar 29g
Heat a griddle, large non-stick skillet, or
Protein 7g 4% cast-iron pan over medium heat. Add a
Vitamin C 0mg 0% teaspoon of oil and cook until the
Calcium 159mg
Iron 3mg
12%
18%
edges look golden, about 3 minutes per
Potassium 119mg 3%
side.
 02 Corn Tamales
Ingredients Intructions
Dough for 5 tamales 1. Place the corn kernels in a blender, add
10 corn (not very tender) the milk and mix.
120 grams of milk 2. Once the mixture is ready, add the
60 grams of sugar sugar, melted butter, and cheese. Mix
200 gr of melted margarine very well again with the mixer.
1 cup of fresh cheese or grated 3. The leaves that are left over from the
hard cheese corn will be used to wrap the tamales,
opening them completely and placing
the tablespoons of the mixture inside,
Nutrition Facts the amount to obtain a tamale.
PORTION SIZE 1 TAMAL 4. The tamales are wrapped, folding the
AMOUNT PER PORTION lower part to assemble the tamale.
CALORIES 285
5. To reinforce place another tusa, in order
Total Fat 10g 15% to cover the upper part and fold the
Saturated Fat 10g 18%
Trans fat 0g other end of the tusa. This is how we
Cholesterol 5mg 5%
Sodium 3mg 12% will assemble a tamale, carry out the
Total Carbohydrate 39g 13% same procedure for the next tamales.
Dietary Fiber 5g
Sugar 15g
11%
6. Place all the tamales in a pot, and fill
Protein 7g 4%
with water to boil with a lid, until all the
tamales are well cooked. They can be
Vitamin D 0%
Calcium 8% served with cream, cheese and blended
Iron 8%
Potassium 0% beans.
 03 Chicken
Tamales
Ingredients For the Recaudo (the red sauce)
3 tbsp Relajo a mix of Salvadoran
4 lbs Banana leaves spices
To Cook the Chicken 1/4 cups Cornmeal
2 Tomates 1 cups Chicken broth previously
1/2 Green Sweet Pepper made
3 Garlic cloves 1 Garlic clove
7 Cilantro branches 1 tbsp Achiote
1 Celery stick 2 Tomatoes
1/2 Big onion
1.7 lbs Boneless chicken Nutrition Facts
Water enough to cover the
PORTION SIZE 1 TAMAL
chicken and vegetables (we
AMOUNT PER PORTION
need to get 9-10 cups of broth CALORIES 180
from it at the end) Total Fat 7g 9%

Salt to taste Saturated Fat 2.5g

Trans fat 0g
13%

Vegetables for the Filling Cholesterol 0mg 0%

Sodium 590mg 26%
3 Medium Potatoes
Total Carbohydrate 23g 8%
2 Carrots Dietary Fiber 3g 11%

1 Can of chickpeas (optional) Sugar 0g

For the Corn Batter Protein 6g 12%

1 1/2 cups Corn Flour for tortillas Vitamin D 0mg 0%

Calcium 56mg 4%
1/2 cups Vegetable Oil Iron 0mg 0%
Potassium 194mg 4%
8 cups Chicken Broth
 03 Chicken
Tamales
Intructions
1. Let’s Prepare the Banana Leaves
Cuts the leaves to a length of about a sheet of printing paper. Remove the
vein (the thick part in the middle) with a knife.
Wash the leaves with soap and water.
Heat a griddle over medium heat.
One or two cut leaves at a time: Lay one cut leaf on top of the hot flat
griddle until the leaf turns from a strong vivid green to a less vivid green
(this is so the sheet doesn’t break when you fold it). Do not toast it as it will
break. If you want, you can press it in several parts with a spatula.
2. To Cook the Chicken
Cut the vegetables into small pieces.
Put the vegetables and the boneless chicken in a pot. Add enough water
so that the breasts and vegetables are covered and about 3 centimeters
more.
Put a fire in the pot over medium heat. Boil for about 30 minutes.
When the water is boiling, add salt, and your own seasoning if you like, to
taste.
3. Vegetable Ingredients for the Filling
Cut the potatoes and carrots into cubes of a little less than 1×1 cm. Cut the
green beans about 2 to 4 cm. Set it aside in a bowl.
Open the cans of vegetables and put them aside in a bowl.
4. Let’s go back to the Boiling Chicken
fter boiling for about 30 minutes, remove the chicken and put it on a
plate.
Shred the chicken. You can use forks if it’s too hot. Put it aside in a bowl.
 03 Chicken
Tamales
5.Now let’s move on to making the corn masa batterfor the tamales
Put the corn flour to make tortillas (maseca or any other brand) in a
container.
Put 4 cups of the soup and vegies (DO NOT strain it) in a blender and
blend very well. Add the blended soup to the corn flour, a little at a time,
while stirring quickly with a spoon until you get a smooth paste.
Add 2 more cups of the chicken broth (it’s ok if it has vegetables in it) and
mix again. (In total to 1 and 1/2 cup of corn flour we have added 6 cups of
broth). In another pot over medium high heat, pour the batter that you
just prepared. (from 1 to 10, medium high is 7)
With a wooden spatula, begin to stir non-stop (if you stop the liguid at the
bottom will burn and get a bad taste). Objective: To thicken the liquid.
Never stop stirring.
When it thickens again, add half a cup of vegetable oil. Lower the heat to
medium. Keep beating non-stop. Stop beating 1 minute after the oil is
completely combined.
Pour all the contents into a container.
6.Let’s prepare the Recaudo (red sauce)
Place the Relajo on a frying pan over medium heat. Stir with a spatula to
toast a little (about 4 minutes). Place all the ingredients of the Recaudo in
a blender: the relajo, the garlic, the achiote, the tomatoes, the broth (with
its vegetables) and the corn flour for tortilla. Put a fine strainer on a small
pot and pour the contents of the blender over the strainer. Use a spatula
or your hands to apply pressure. Add a little water (one or two
tablespoons) and press again. Put the pot with the liquid on medium
heat. Bring it to a boil. Move with a spatula when it starts to boil.
Take it off the heat and put it in a bowl when it has boiled for about two
minutes and is a little thick
 03 Chicken
Tamales
7.Let’s start wrapping tamales
Let’s put all the ingredients we’ve prepared in their own bowls and
containers on a table to get started. Put a banana leaf on the table. Place
two tablespoons of the thick corn batter/dough in the center.
Put a tablespoon of recaudo (the red sauce) on top, pressing lightly on the
dough. Add an olive, two or three diced carrots and potato cubes, green
beans, chicken meat (about a tablespoon), 2-3 chickpeas and any other
vegetable you like on top.
Take the part of the leaf that is close to you. Move it in front of the mixture
and begin to roll it forward.
When it is rulled put your 4 fingers on each side, lay them flat down,
where the mixture end and put your thumbs underneath. Press and then
fold the tips down. It is not necessary to tie them. Just put them on the
table with the folded side down.
8.Let’s prepare the deep pot for the tamales
In an deep pot, put banana leaf veins on the bottom. Also put rolled leaves
at the bottom if you don’t have enough veins. The important thing is to
make high spaces so that the tamales do not touch the metal of the pot
and there is enough water at the bottom for steam.
Place the tamales in the pot. Carefully. With the folds down. When the pot
is almost full, place about two or three banana leaves on top of the
tamales. Add about two to three cups of water to the pot. The tamales
should not be left swimming in water. They will be cooked mostly with
steam. Cook over high heat for 1 hour. NOTE: Check it every 20 minutes to
make sure there is still water. If it needs more water, add more so that the
bottom doesn’t burn. After an hour of cooking, take one out, open it, and
test that the potatoes are already cooked. If they already are, then the
tamales are ready. Turn off the heat.
 04 Pastelitos
Ingredients Intructions
Dough for 5 tamales 1. First the dough is prepared by adding
½ ground corn dough the chicken consome, we season it with
Salt to taste achiote to give it the orange color and
Achiote (annatto) we knead well until the dough is ready.
Chicken flavored consome 2. Spread the dough a little to shape it
Filling: beef, chicken, into a tortilla, and then place the
vegetables (optional) ingredients in the center, in this case
Vegetable oil the most consumed are: ground meat
and beef, chicken or vegetables.
Nutrition Facts 3. Choose to your liking. By placing the
PORTION SIZE 1 PASTELITO filling on the dough, we cover it with
AMOUNT PER PORTION the other part of the dough, until it has
CALORIES 263
a crescent shape.
Total Fat 17.25g 4. Prepare the pan with plenty of oil and
Saturated Fat 4.0g
Trans fat 1.21g add one by one the cupcakes that we
Polyunsaturated fat 3.65g
Monounsaturated fat 7.96g have prepared. Care must be taken to
Total Carbohydrate 20.22g avoid burns.
Dietary Fiber
Sugar
1.0g
1.0g
5. Just leave them for 3 to 5 minutes. After
that time, and seeing that they are
Protein 6.65g
golden, we take them out to drain.
Cholesterol 59mg
Sodium 193mg 6. Ready. We are ready to taste.
Potassium 102mg
 ¡Enjoy
your meal!