Low Fat Crispy Fried Empanadas
Indulge in guilt-free goodness with these Low Fat Crispy Fried Empanadas, a healthier twist on the classic favorite! Crafted with a light and tender homemade dough, these savory pockets are packed with a flavorful filling of shredded chicken, sautéed onions, red bell peppers, and aromatic spices like cumin and paprika. The secret to their irresistible crispiness lies in baking them to perfection with a spritz of low-fat cooking spray, making them a perfect option for those seeking a less oily alternative. Easy to prepare and ready in under an hour, these golden-brown beauties are ideal for a crowd-pleasing appetizer or quick weeknight dinner. Serve them warm and watch them disappear! Keywords: low-fat empanadas, crispy baked empanadas, healthy empanada recipe, savory chicken filling.
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Recipe Information
Ingredients
- 2 cups All-purpose flour
- 1 teaspoon Salt
- 1 teaspoon Baking powder
- 0.5 cup Cold water
- 2 tablespoons Olive oil
- 1 cup Cooked chicken breast, shredded
- 0.5 cup Chopped onion
- 0.5 cup Red bell pepper, diced
- 2 cloves Minced garlic
- 1 teaspoon Ground cumin
- 1 teaspoon Paprika
- 0.25 teaspoon Black pepper
- 1 Egg, beaten
- Low-fat cooking spray
Instructions
In a large bowl, mix flour, salt, and baking powder together. Add cold water and olive oil, stirring until a dough forms. Knead the dough on a floured surface until smooth, about 5 minutes. Wrap in plastic and let rest for 10 minutes.
Meanwhile, prepare the filling. In a non-stick skillet over medium heat, spray lightly with low-fat cooking spray. Add onion, red bell pepper, and garlic, sautéing for about 5 minutes or until vegetables are soft.
Add shredded chicken, cumin, paprika, and black pepper to the skillet. Stir well to incorporate the spices. Cook for another 3 minutes, then remove from heat and set aside to cool.
Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper.
Divide the dough into 12 equal pieces. Roll each piece into a ball, then flatten and roll out into a 5-inch circle on the floured surface.
Place 1 to 2 tablespoons of the filling mixture onto one half of each dough circle. Fold the dough over the filling to create a half-moon shape. Press the edges together with a fork to seal.
Brush the top of each empanada with beaten egg to create a golden crust.
Place the empanadas on the prepared baking sheet and lightly spray with low-fat cooking spray to enhance crispiness.
Bake in the preheated oven for 18-20 minutes, or until golden brown and crispy. Serve warm.
Nutrition Facts
Calories |
141 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.7 g | 5% | |
| Saturated Fat | 0.7 g | 4% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 32 mg | 11% | |
| Sodium | 238 mg | 10% | |
| Total Carbohydrate | 17.3 g | 6% | |
| Dietary Fiber | 0.9 g | 3% | |
| Total Sugars | 0.7 g | ||
| Protein | 9.1 g | 18% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 12 mg | 1% | |
| Iron | 1.3 mg | 7% | |
| Potassium | 109 mg | 2% | |
*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.
