Heart-Healthy Beef Empanadas
Discover the wholesome delight of Heart-Healthy Beef Empanadas, a flavorful twist on the classic comfort food designed with your wellness in mind. Crafted with lean ground beef, vibrant red bell peppers, heart-smart olive oil, and zesty spices like cumin and paprika, these empanadas strike the perfect balance between indulgence and nutrition. The handmade whole wheat dough, enriched with baking powder and brushed with an egg wash for a golden finish, skips the traditional frying process for a healthier baked alternative. Packed with protein and fiber, these empanadas are low in sodium thanks to the use of low-sodium beef broth and whole, natural ingredients. Perfect for meal prep or a satisfying snack, they’re easy to make and ready in under an hour. Serve warm with a side of fresh salsa or a crisp salad for a guilt-free treat that’s rich in flavor and full of heart-healthy goodness!
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Recipe Information
Ingredients
- 300 grams Lean Ground Beef
- 250 grams Whole Wheat Flour
- 3 tablespoons Olive Oil
- 120 milliliters Low-Sodium Beef Broth
- 1 medium Finely Chopped Onion
- 2 cloves Minced Garlic
- 1 medium Diced Red Bell Pepper
- 2 tablespoons Chopped Fresh Cilantro
- 1 teaspoon Ground Cumin
- 1 teaspoon Paprika
- 0.5 teaspoon Salt
- 0.5 teaspoon Black Pepper
- 1 teaspoon Baking Powder
- 100 milliliters Cold Water
- 1 large Egg
Instructions
In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and minced garlic, sauté until the onion is translucent.
Add the lean ground beef to the skillet. Cook, breaking up the meat with a spatula, until browned and cooked through.
Stir in diced red bell pepper, ground cumin, paprika, salt, and black pepper. Cook for about 5 minutes, until the pepper is tender.
Pour in the low-sodium beef broth, and allow to simmer for another 5 minutes until slightly thickened. Remove from heat and stir in chopped fresh cilantro. Let mixture cool slightly.
In a mixing bowl, combine whole wheat flour, baking powder, and a pinch of salt. Make a well in the center.
Pour remaining 2 tablespoons of olive oil and cold water into the well. Mix until a dough forms.
Turn dough out onto a floured surface and knead for approximately 5 minutes until smooth and elastic.
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
Divide the dough into 10 equal parts. Roll each piece into a ball, then flatten each into a 6-inch circle.
Place approximately 2 tablespoons of the beef filling onto one half of each dough circle, leaving a border for sealing.
Fold the dough over the filling to create a half-moon shape. Press the edges with a fork to seal.
Beat the egg with a tablespoon of water to create an egg wash. Brush each empanada with the egg wash.
Arrange the empanadas on the prepared baking sheet. Bake in the preheated oven for 15-20 minutes, or until the empanadas are golden brown.
Remove from the oven and allow to cool for a few minutes before serving. Enjoy your heart-healthy beef empanadas!
Nutrition Facts
Calories |
1895 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 77.3 g | 99% | |
| Saturated Fat | 18.9 g | 94% | |
| Polyunsaturated Fat | 5.9 g | ||
| Cholesterol | 405 mg | 135% | |
| Sodium | 2160 mg | 94% | |
| Total Carbohydrate | 205.4 g | 75% | |
| Dietary Fiber | 35.7 g | 128% | |
| Total Sugars | 10.5 g | ||
| Protein | 105.7 g | 211% | |
| Vitamin D | 1.3 mcg | 7% | |
| Calcium | 186 mg | 14% | |
| Iron | 21.1 mg | 117% | |
| Potassium | 1637 mg | 35% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
