Low Fat Beef Empanadas
Satisfy your savory cravings with these irresistible Low Fat Beef Empanadas, a healthier twist on the classic comfort food! Made with lean ground beef, vibrant vegetables, and a touch of warming spices like cumin and paprika, the filling is rich in flavor and light on fat. Encased in a tender homemade whole wheat dough enriched with Greek yogurt, each empanada is baked to golden perfection instead of fried, making it a guilt-free delight. These hand pies are perfect for meal prepping, party appetizers, or a wholesome snack. With just 30 minutes of prep time and easy-to-follow steps, this recipe proves that delicious doesn’t have to mean difficult. Serve them warm as a standalone treat or pair with your favorite dipping sauce for a crowd-pleasing dish that’s as nutritious as it is delicious! Keywords: low fat beef empanadas, healthy baked empanadas, whole wheat empanada dough, lean ground beef recipe, easy appetizer ideas.
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Recipe Information
Ingredients
- 500 grams Lean ground beef
- 1 tablespoon Olive oil
- 1 medium Onion
- 2 cloves Garlic cloves
- 1 medium Green bell pepper
- 2 tablespoons Tomato paste
- 0.5 cup Low sodium beef broth
- 1 teaspoon Ground cumin
- 1 teaspoon Paprika
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 120 grams Low-fat shredded cheddar cheese
- 2 cups Whole wheat flour
- 2 teaspoons Baking powder
- 0.5 teaspoon Salt (for dough)
- 0.5 cup Greek yogurt
- 0.5 cup Ice water
- 1 large Egg white
Instructions
Preheat your oven to 200°C (390°F).
To make the filling, heat olive oil in a large skillet over medium heat. Add finely chopped onion and sauté until translucent, about 5 minutes.
Add minced garlic and diced green bell pepper, and cook for another 3 minutes.
Add lean ground beef to the skillet, breaking it up with a spoon, until browned and cooked through.
Stir in tomato paste, low-sodium beef broth, ground cumin, paprika, salt, and black pepper. Cook until the mixture thickens, about 5 more minutes. Remove from heat and let it cool slightly.
Stir in the low-fat shredded cheddar cheese until evenly combined, then set aside.
For the dough, in a large bowl, whisk together whole wheat flour, baking powder, and salt.
Add Greek yogurt and mix until crumbly, then add ice water slowly, mixing until a dough forms.
Knead the dough gently on a lightly floured surface until smooth. Roll into a ball, wrap in plastic wrap, and allow to rest for 10 minutes.
Divide the dough into 12 equal portions. Roll each portion into a circle about 6 inches in diameter.
Place a heaping tablespoon of the beef filling in the center of each dough circle.
Wet the edges of the dough with a little water, fold the dough over the filling to create a half-moon shape, and press the edges with a fork to seal.
Brush each empanada with lightly beaten egg white.
Place the empanadas on a parchment-lined baking sheet.
Bake in the preheated oven for 18-20 minutes or until golden brown.
Let the empanadas cool slightly before serving.
Nutrition Facts
Calories |
2312 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 67.2 g | 86% | |
| Saturated Fat | 25.6 g | 128% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 357 mg | 119% | |
| Sodium | 5441 mg | 237% | |
| Total Carbohydrate | 223.2 g | 81% | |
| Dietary Fiber | 37.1 g | 132% | |
| Total Sugars | 20.3 g | ||
| Protein | 192.0 g | 384% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1139 mg | 88% | |
| Iron | 26.3 mg | 146% | |
| Potassium | 2398 mg | 51% | |
*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.
