Low Fat Chicken Empanadas
Discover a wholesome twist on a classic favorite with these Low Fat Chicken Empanadas, perfect for health-conscious food lovers craving bold, satisfying flavors. Made with whole wheat flour for a nutrient-packed crust and filled with tender minced chicken, vibrant veggies, aromatic spices like smoked paprika and cumin, and a hint of briny green olives, these empanadas are both delicious and guilt-free. Olive oil replaces traditional fats, while baking instead of frying keeps them light without sacrificing crispness. Ready in under an hour, these empanadas are easy to prepare and make an ideal appetizer, snack, or light dinner. Serve them warm with your favorite dipping sauce for a healthy, flavorful experience that satisfies.
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Recipe Information
Ingredients
- 2 cups whole wheat flour
- 1 teaspoon baking powder
- 1 teaspoon salt
- 0.75 cup cold water
- 0.25 cup olive oil
- 1 pound skinless boneless chicken breast
- 1 medium, diced onion
- 1 medium, diced red bell pepper
- 2 cloves minced garlic
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 0.5 teaspoon black pepper
- 0.5 cup low-sodium chicken broth
- 0.25 cup, sliced green olives
- 1 whole egg white
Instructions
In a mixing bowl, combine whole wheat flour, baking powder, and salt.
Pour in cold water and olive oil. Mix until the dough forms. If necessary, adjust with a little more water or flour to reach a slightly sticky but workable consistency.
On a lightly floured surface, knead the dough for about 5 minutes until smooth. Cover with a damp cloth and let it rest for 15 minutes.
While the dough rests, prepare the filling. In a large skillet over medium heat, sauté diced onion and red bell pepper until softened, about 5 minutes.
Add minced garlic, ground cumin, smoked paprika, and black pepper. Stir for an additional minute until fragrant.
In a food processor, pulse the chicken breast until minced.
Add the minced chicken to the skillet and cook until browned, about 5-7 minutes.
Pour in the low-sodium chicken broth and simmer until the liquid reduces, about 2-3 minutes.
Stir in sliced green olives and remove the skillet from heat. Allow the filling to cool slightly.
Preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper.
Divide the rested dough into 8 equal portions. Roll each portion into a ball and flatten with a rolling pin to about 6-inch circles.
Place about 2 tablespoons of filling in the center of each circle. Fold the dough over the filling to form a half-moon shape.
Seal the edges by pressing with a fork. Transfer the empanadas onto the prepared baking sheet.
Brush the tops of the empanadas with beaten egg white for a nice golden color.
Bake in the preheated oven for 20-25 minutes, or until lightly browned and crispy.
Allow to cool slightly before serving.
Nutrition Facts
Calories |
2321 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 89.8 g | 115% | |
| Saturated Fat | 16.5 g | 82% | |
| Polyunsaturated Fat | 5.3 g | ||
| Cholesterol | 450 mg | 150% | |
| Sodium | 4306 mg | 187% | |
| Total Carbohydrate | 206.2 g | 75% | |
| Dietary Fiber | 37.0 g | 132% | |
| Total Sugars | 13.5 g | ||
| Protein | 181.2 g | 362% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 262 mg | 20% | |
| Iron | 16.5 mg | 92% | |
| Potassium | 2622 mg | 56% | |
*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.
