Low Fat Empanada de Carne
Satisfy your craving for savory indulgence with these flavorful Low Fat Empanadas de Carne—an irresistible, healthier twist on the classic Latin American favorite! Made with whole wheat flour and olive oil, this light yet hearty recipe features a perfectly crisp pastry shell encasing a vibrant filling of lean ground beef, aromatic onions, smoky paprika, and a touch of tomato paste for richness. Each empanada is baked to golden perfection, bypassing the grease of frying for a guilt-free treat. Perfect as an appetizer, snack, or light dinner, these empanadas are packed with bold spices and wholesome ingredients while keeping the fat content to a minimum. Easy to prepare and served fresh from the oven, they’re ideal for feeding a crowd or enjoying on a busy weeknight. Add this nutritious take on empanadas to your repertoire for a flavor-packed meal that doesn’t compromise on health!
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Recipe Information
Ingredients
- 300 g whole wheat flour
- 1 tsp salt
- 1 tsp baking powder
- 3 tbsp olive oil
- 150 ml cold water
- 250 g lean ground beef
- 1 medium onion, finely chopped
- 1 medium red bell pepper, finely diced
- 2 pieces garlic cloves, minced
- 2 tbsp tomato paste
- 1 tsp smoked paprika
- 1 tsp ground cumin
- 0.5 tsp black pepper
- 100 ml low-sodium beef broth
- 1 large egg white
Instructions
In a large bowl, mix the whole wheat flour, salt, and baking powder. Add the olive oil and mix until the mixture resembles fine breadcrumbs.
Gradually add cold water to the flour mixture, a little at a time, and knead until you form a smooth dough. Cover and let rest for 20 minutes.
While the dough rests, preheat a non-stick skillet over medium heat. Add the lean ground beef and cook until browned, breaking up any clumps with a spatula.
Add the onion, red bell pepper, and garlic to the skillet. Cook for an additional 5 minutes until the vegetables soften.
Stir in the tomato paste, smoked paprika, ground cumin, black pepper, and low-sodium beef broth. Simmer the mixture for 10 minutes until thickened and refrigerate to cool.
Preheat the oven to 200°C (400°F) and line a baking sheet with parchment paper.
Roll the dough out on a lightly floured surface until it is about 2 mm thick. Use a round cutter, approximately 12 cm in diameter, to cut out circles.
Place a spoonful of the cooled beef mixture in the center of each circle. Brush the edges lightly with water, fold over to enclose the filling, and press to seal. Use a fork to crimp the edges.
Transfer the empanadas to the prepared baking sheet. Brush each empanada with egg white for a golden finish.
Bake the empanadas in the preheated oven for 15-20 minutes until the pastry is golden and crisp.
Allow to cool slightly before serving. Enjoy your low-fat empanada de carne!
Nutrition Facts
Calories |
1951 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 67.2 g | 86% | |
| Saturated Fat | 15.5 g | 78% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 155 mg | 52% | |
| Sodium | 3149 mg | 137% | |
| Total Carbohydrate | 251.9 g | 92% | |
| Dietary Fiber | 44.6 g | 159% | |
| Total Sugars | 17.4 g | ||
| Protein | 101.2 g | 202% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 206 mg | 16% | |
| Iron | 22.2 mg | 123% | |
| Potassium | 2276 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.
