Heart-Healthy Crispy Fried Empanadas
Delight in the guilt-free indulgence of Heart-Healthy Crispy Fried Empanadas, a nourishing twist on a classic comfort food favorite! Crafted with wholesome whole wheat flour and fried to golden perfection in heart-friendly avocado oil, these empanadas are bursting with bold, savory flavors. The filling features lean shredded chicken, protein-packed black beans, and vibrant veggies like red bell pepper and onion, all seasoned with fragrant cumin and chili powder. Sautéed and simmered to perfection, this mixture is tucked into tender, homemade dough, creating a crispy, flaky exterior that complements the flavorful center. With prep time under 30 minutes and a healthier frying oil, this recipe proves you can enjoy crispy fried goodness guilt-free. Perfect for serving warm as a snack, appetizer, or party treat, these empanadas are sure to satisfy your cravings while keeping your heart happy! Keywords: heart-healthy empanadas recipe, crispy whole wheat empanadas, avocado oil fried empanadas, lean chicken and vegetable filling, healthy snack ideas.
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Recipe Information
Ingredients
- 2 cups Whole wheat flour
- 0.25 cup Extra virgin olive oil
- 0.75 cup Cold water
- 0.5 teaspoon Salt
- 1 cup Skinless chicken breast, cooked and shredded
- 0.5 cup Red bell pepper, finely chopped
- 0.5 cup Onion, finely chopped
- 2 cloves Garlic, minced
- 0.5 cup Low-sodium chicken broth
- 0.5 cup Black beans, cooked and drained
- 1 teaspoon Ground cumin
- 1 teaspoon Chili powder
- 2 tablespoons Cilantro, chopped
- 0.5 cup Avocado oil
Instructions
In a large mixing bowl, combine whole wheat flour and salt. Gradually add 0.25 cup of extra virgin olive oil, mixing with a fork until crumbly.
Add cold water gradually, mixing until a dough forms. It should be smooth and not sticky.
Knead the dough on a floured surface for about 5 minutes, then wrap it in plastic wrap and refrigerate for at least 15 minutes.
In a skillet over medium heat, add a small splash of olive oil. Sauté onion, red bell pepper, and garlic until the onion is translucent, about 5 minutes.
Add shredded chicken, black beans, cumin, chili powder, and chicken broth. Cook until heated through and the liquid is mostly absorbed, about 5 minutes more. Stir in chopped cilantro and let the mixture cool slightly.
Divide the dough into 12 equal parts. Roll each piece into a ball, then flatten into a circle about 5 inches in diameter.
Place about 2 tablespoons of the filling mixture onto one half of each dough circle. Fold the other half over and press the edges with a fork to seal.
Heat 0.5 cup of avocado oil in a deep skillet over medium heat. Fry each empanada for about 2 minutes on each side, until golden brown and crispy. Transfer to a paper towel-lined plate to drain excess oil.
Serve warm and enjoy!
Nutrition Facts
Calories |
2859 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 178.6 g | 229% | |
| Saturated Fat | 26.9 g | 134% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 203 mg | 68% | |
| Sodium | 1467 mg | 64% | |
| Total Carbohydrate | 214.1 g | 78% | |
| Dietary Fiber | 41.5 g | 148% | |
| Total Sugars | 9.7 g | ||
| Protein | 117.5 g | 235% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 227 mg | 17% | |
| Iron | 16.4 mg | 91% | |
| Potassium | 2270 mg | 48% | |
*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.
