Heart-Healthy Classic Beef Empanadas
Savor the delicious balance of indulgence and nutrition with these Heart-Healthy Classic Beef Empanadas! Crafted with lean ground beef and a vibrant mix of red bell peppers, onions, and fragrant spices like cumin and coriander, this recipe reimagines the traditional empanada with a wholesome twist. The filling is enhanced by nutty brown rice and fresh cilantro, while the buttery whole wheat pastry dough is prepared with chilled unsalted butter for a flaky yet nourishing crust. Baked to golden perfection instead of fried, these empanadas are a guilt-free treat packed with flavor and ideal for heart-conscious eating. Perfect as an appetizer, lunch, or dinner, this recipe is simple to prepare and ideal for anyone seeking healthy comfort food with a Latin-inspired flair.
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Recipe Information
Ingredients
- 1 pound lean ground beef (90% lean or higher)
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 1 red bell pepper, finely chopped
- 3 garlic cloves, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon paprika
- 1 cup cooked brown rice
- 0.25 cup fresh cilantro, chopped
- 0.5 cup low-sodium beef broth
- 2 cups firmly packed whole wheat pastry flour
- 0.5 teaspoon baking powder
- 0.5 teaspoon salt
- 6 tablespoons unsalted butter, cubed and chilled
- 0.5 cup cold water
- 1 egg, beaten (for egg wash)
Instructions
Preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper.
In a large skillet, heat olive oil over medium heat. Add onion and red bell pepper, sauté until soft, about 5 minutes.
Add garlic, cumin, coriander, and paprika, stirring for another minute until fragrant.
Increase heat to medium-high and add lean ground beef. Cook, breaking apart with a spatula, until browned, about 5-7 minutes.
Stir in the brown rice, cilantro, and beef broth. Reduce heat to low and simmer for 5 minutes until liquid is absorbed. Remove from heat and let cool.
To prepare the pastry, combine whole wheat pastry flour, baking powder, and salt in a large bowl.
Add chilled butter cubes, mixing with your fingers until the mixture resembles coarse crumbs.
Gradually add cold water, mixing until the dough forms. Knead the dough lightly, wrap in cling film, and refrigerate for 15 minutes.
Roll out the dough to 1/8-inch thickness on a lightly floured surface. Cut into 6-inch circles using a cutter or a bowl as a guide.
Place about 2-3 tablespoons of the beef mixture in the center of each circle.
Fold the dough over the filling to form a half-moon shape. Crimp the edges with a fork to seal.
Transfer the empanadas to the prepared baking sheet. Brush the tops with beaten egg.
Bake in the preheated oven for 20-25 minutes or until golden brown.
Allow the empanadas to cool on a wire rack for a few minutes before serving.
Nutrition Facts
Calories |
3288 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 178.9 g | 229% | |
| Saturated Fat | 78.4 g | 392% | |
| Polyunsaturated Fat | 3.4 g | ||
| Cholesterol | 712 mg | 237% | |
| Sodium | 2329 mg | 101% | |
| Total Carbohydrate | 258.1 g | 94% | |
| Dietary Fiber | 40.3 g | 144% | |
| Total Sugars | 11.4 g | ||
| Protein | 169.6 g | 339% | |
| Vitamin D | 2.1 mcg | 10% | |
| Calcium | 344 mg | 26% | |
| Iron | 26.2 mg | 146% | |
| Potassium | 3332 mg | 71% | |
*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.
