Heart-Healthy Chicken Empanadas
Indulge guilt-free with these Heart-Healthy Chicken Empanadas—a wholesome spin on the classic savory treat! Packed with flavor and nourishment, these empanadas combine a tender whole wheat crust with a protein-rich chicken filling infused with aromatic spices like cumin and smoked paprika. Fresh veggies including red bell peppers, onions, and frozen peas add delightful texture and nutrients, while olive oil keeps the dish light and heart-friendly. Baked until golden and brushed with an egg wash for a crisp finish, these empanadas are perfect for a family dinner or grab-and-go meal. Ready in just over an hour and loaded with bold flavors, they’re a smart choice for anyone looking to enjoy comfort food without compromising health.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 cups Whole wheat flour
- 3 tablespoons Olive oil
- 0.5 cup Warm water
- 1 teaspoon Salt
- 1 pound Boneless chicken breast
- 1 medium Onion, finely chopped
- 1 medium Red bell pepper, finely chopped
- 2 Garlic cloves, minced
- 1 teaspoon Ground cumin
- 1 teaspoon Smoked paprika
- 0.5 teaspoon Ground black pepper
- 0.5 cup Low-sodium chicken broth
- 0.5 cup Frozen peas
- 1 Egg yolk
- 1 tablespoon Water
Instructions
In a large mixing bowl, combine the whole wheat flour and salt. Gradually add the olive oil and warm water, mixing until the dough comes together. Knead the dough for about 5 minutes until smooth. Wrap in cling film and let it rest for at least 20 minutes.
While the dough is resting, cut the chicken breast into small, bite-sized pieces. In a non-stick skillet, add a tablespoon of olive oil and heat over medium heat. Add the chopped onion and bell pepper and sauté until softened, about 5 minutes.
Add the garlic, ground cumin, smoked paprika, and ground black pepper, stirring well. Then add the chicken pieces and cook until they are no longer pink, about 7-8 minutes.
Pour in the low-sodium chicken broth and let it simmer until the liquid is almost evaporated and the chicken is cooked through, about 5 more minutes. Stir in the frozen peas and allow to cool for a few minutes.
Preheat your oven to 375°F (190°C).
Divide the dough into 8 equal portions. Roll each portion into a circle about 5 inches in diameter. Spoon about 2 tablespoons of the chicken filling onto the center of each dough circle.
Fold the dough over to create a half-moon shape and press the edges together. Use a fork to seal the edges securely.
Place the empanadas on a baking sheet lined with parchment paper.
Beat the egg yolk with a tablespoon of water and brush it over the tops of the empanadas.
Bake in the preheated oven for 20-25 minutes or until golden brown.
Remove from the oven and let cool for a few minutes before serving.
Nutrition Facts
Calories |
2093 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 69.1 g | 89% | |
| Saturated Fat | 13.1 g | 66% | |
| Polyunsaturated Fat | 6.2 g | ||
| Cholesterol | 575 mg | 192% | |
| Sodium | 3926 mg | 171% | |
| Total Carbohydrate | 211.5 g | 77% | |
| Dietary Fiber | 40.0 g | 143% | |
| Total Sugars | 18.5 g | ||
| Protein | 171.1 g | 342% | |
| Vitamin D | 0.5 mcg | 2% | |
| Calcium | 262 mg | 20% | |
| Iron | 16.5 mg | 92% | |
| Potassium | 3104 mg | 66% | |
*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.
