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Grilled Chicken and Cheese Arepa
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25 minutes
2
Adjust servings
Yields 6-8 arepas
dairy-free
(?)
Has dairy from:
milk (2%)
butter
mozzarella cheese (whole milk)
monterey jack cheese
gluten-free
kid friendly
has meat
has pasta
has seafood
mediterranean
vegan
(?)
Not vegan due to:
milk (2%)
butter
granulated sugar
mozzarella cheese (whole milk)
monterey jack cheese
vegetarian
pescetarian
paleo
(?)
Not paleo due to:
milk (2%)
corn flour
granulated sugar
mozzarella cheese (whole milk)
monterey jack cheese
This recipe has no customizations.
 
Nutrition to Balance
This recipe has Calories as 86.4%, Fat (total lipid) as 98.1% and Sodium as 83.8% (as a percentage of RDA).
 
You'll likely need to take these into account today to balance out your diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 49.3% of RDA
• Calories: 86.4% of RDA
• Carbs: 27.5% of RDA
• Fat (total lipid): 98.1% of RDA
• Fiber: 18.2% of RDA
• Fructose: 4.8% of RDA
• Protein: 53.7% of RDA
• Sodium: 83.8% of RDA
• Sugar: 72.0% of RDA
• Vitamin A (IU): 52.0% of RDA
• Vitamin B6: 20.3% of RDA
• Vitamin C: 6.9% of RDA
• Iron: 27.6% of RDA
• Magnesium: 29.4% of RDA
• Manganese: 7.3% of RDA
• Niacin: 95.1% of RDA
• Potassium: 16.0% of RDA
• Zinc: 23.9% of RDA
If any nutritional component is greater than 75% of RDA (or any vitamin/mineral is greater than 600% of RDA), the recipe gets a “Nutrition to Balance” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
 
INGREDIENTS
Amount
Measure
Ingredient
 
1
cup
can use any milk of choice.
 
5
tbsp
 
1
cup
arepa flour or finely ground yellow corn flour.
 
1/4
tsp
 
1/3
cups
 
1
cup
frozen.
 
1
cup
 
6
slices
6-8 slices Mild Swiss, American, or Monterey Jack cheese.
 
 
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PREPARATION
1.
Bring the milk to a boil in a small pan.
2.
Add the five tablespoons of butter. Let stand.
3.
Grind one cup frozen yellow corn kernels in a food processor.
4.
In a large bowl, mix the arepa flour, salt, and sugar.
5.
Make a well in the center and gradually add the hot milk. Stir until there are no lumps. Work the dough until it is smooth and slightly sticky.
6.
Add corn flour as necessary if the dough is too thin. The dough needs to be thick enough to roll out.
7.
Stir in the ground frozen corn and the shredded mozzarella cheese.
8.
Use a rolling pin to roll out the dough between two sheets of wax paper to about 1/2" thickness.
9.
Cut out arepas with a large cookie cutter- about 3 inches in diameter. (A small straight edged bowl will work.)
10.
Heat a lightly buttered griddle on medium. Cook the arepas in batches until crispy and golden brown on each side.
11.
Immediately place a slice of cheese on one arepa and cover with another to make a sandwich.
12.
Heat on griddle until cheese melts. Serve immediately.
NOTES, TIPS, TRICKS, HINTS, ETC:
1.
For easier rolling, refrigerate the dough for one hour.
2.
IMPORTANT: Do NOT use corn meal. You must use corn FLOUR.
THIS RECIPE CAN BE CUSTOMIZED
Make it Dairy Free!
A partially dairy-free variant of this recipe can be made to reduce the amount of dairy. Just substitute Earth Balance Natural Buttery Stick for butter.
 
NUTRITION
This recipe has the following nutrient totals:
Calories 1729
Protein 60.5 g
Carbohydrates 75.5 g
Iron 5.22 mg
Fiber 5.10 g
Calcium 493 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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