Heart-Healthy Ham and Cheese Empanadas
Discover a lighter twist on a classic favorite with these **Heart-Healthy Ham and Cheese Empanadas**, an irresistible fusion of indulgent flavor and wholesome ingredients. Made with **whole wheat flour** for a nutty, nutrient-packed crust and filled with a lean prosciutto and reduced-fat cheddar cheese duo, these empanadas are the perfect guilt-free snack or meal. Sautéed spinach adds a boost of greens, while a dash of crushed red pepper flakes lends a subtle kick of heat. With just a touch of **non-stick cooking spray** and a **golden egg wash finish**, this baked—not fried—recipe cuts down on unnecessary fats and sodium without sacrificing flavor. Ready in under an hour, these delicious, protein-packed empanadas are perfect for heart-conscious eaters seeking comfort food with a healthier spin.
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Recipe Information
Ingredients
- 2 cups Whole wheat flour
- 4 tablespoons Cold unsalted butter
- 1 teaspoon Salt
- 0.5 cup Cold water
- 100 grams Lean prosciutto
- 100 grams Reduced-fat cheddar cheese
- 1 large Egg yolk
- 1 as needed Non-stick cooking spray
- 1 cup Chopped spinach
- 0.25 cup Low sodium vegetable broth
- 0.5 teaspoon Crushed red pepper flakes
Instructions
In a large mixing bowl, combine the whole wheat flour and salt. Add the cold, cubed unsalted butter and cut it into the flour using a pastry cutter or fork until the mixture resembles coarse crumbs.
Gradually add cold water, one tablespoon at a time, mixing it with a fork until the dough begins to come together. Form the dough into a ball, wrap in plastic, and refrigerate for 20 minutes.
While the dough chills, prepare the filling. Finely chop the lean prosciutto and reduced-fat cheddar cheese and set aside.
In a skillet over medium heat, spray a small amount of non-stick cooking spray and sauté the chopped spinach until wilted. Add the low sodium vegetable broth and crushed red pepper flakes, and continue to cook until the liquid has evaporated. Allow mixture to cool.
Remove dough from the refrigerator. Roll out on a lightly floured surface until about 1/8 inch thick. Cut out rounds using a 5-inch diameter cutter.
Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
Place equal amounts of the ham, cheese, and spinach filling onto each dough round. Fold the dough over to create a half-moon shape, pressing the edges with a fork to seal.
Transfer the empanadas to the prepared baking sheet. Mix the egg yolk with a tablespoon of water, and brush the tops of the empanadas lightly for a golden finish.
Bake in the preheated oven for 20-25 minutes, or until the empanadas are golden brown. Allow to cool slightly before serving.
Nutrition Facts
Calories |
1875 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 88.3 g | 113% | |
| Saturated Fat | 49.7 g | 249% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 451 mg | 150% | |
| Sodium | 5296 mg | 230% | |
| Total Carbohydrate | 187.9 g | 68% | |
| Dietary Fiber | 34.6 g | 124% | |
| Total Sugars | 3.0 g | ||
| Protein | 96.0 g | 192% | |
| Vitamin D | 1.7 mcg | 8% | |
| Calcium | 1076 mg | 83% | |
| Iron | 18.1 mg | 101% | |
| Potassium | 2970 mg | 63% | |
*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.
