Low Sodium Chicken Empanadas
Delight in the irresistible flavor of these Low Sodium Chicken Empanadas, a heart-healthy twist on a classic comfort food. Featuring a buttery, flaky homemade dough and a savory chicken filling infused with aromatic spices like cumin and paprika, this recipe is perfect for those watching their sodium intake without compromising on taste. Packed with fresh veggies like red bell peppers and onions, and brightened by a hint of cilantro, these empanadas are oven-baked to golden perfection for a satisfying crunch. Easy to prepare and highly customizable, they make a fantastic appetizer, snack, or main dish for any occasion. Indulge in guilt-free flavor and make these baked empanadas the star of your next gathering!
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Recipe Information
Ingredients
- 1 cup unsalted butter
- 3 cups all-purpose flour
- 0.5 cup ice water
- 1 tablespoon apple cider vinegar
- 1 pound chicken breast
- 2 tablespoons olive oil
- 1 medium yellow onion
- 1 medium red bell pepper
- 2 garlic cloves
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 0.5 teaspoon black pepper
- 0.5 cup low sodium chicken broth
- 0.25 cup fresh cilantro
- 1 egg
Instructions
To prepare the dough, mix 1 cup of unsalted butter (chilled and diced) and 3 cups of all-purpose flour in a large bowl. Work it together using your fingers or a pastry cutter until the mixture resembles coarse crumbs.
Add 0.5 cup of ice water and 1 tablespoon of apple cider vinegar. Mix until the dough just comes together; do not overwork. Wrap in plastic and refrigerate for at least 30 minutes.
While the dough chills, prepare the filling. Start by dicing 1 pound of chicken breast into small pieces.
Heat 2 tablespoons of olive oil in a skillet over medium heat, add the chicken, and cook until no longer pink, about 5 minutes. Remove from the skillet and set aside.
In the same skillet, add 1 medium diced yellow onion and 1 diced red bell pepper. Sauté until softened, about 5 minutes.
Add 2 minced garlic cloves, 1 teaspoon of ground cumin, 1 teaspoon of paprika, and 0.5 teaspoon of black pepper. Stir until fragrant, about 1 minute.
Return the chicken to the skillet, add 0.5 cup of low sodium chicken broth, and simmer until most of the liquid has evaporated, about 3-4 minutes.
Stir in 0.25 cup of freshly chopped cilantro. Remove from heat and let cool slightly.
Preheat your oven to 375°F (190°C).
Roll out the chilled dough on a floured surface to about 1/8-inch thick. Cut into 4-5 inch circles.
Place a spoonful of filling in the center of each dough circle. Brush the edges with water, fold over to form a half-moon shape, and press to seal with a fork.
Place the empanadas on a baking sheet lined with parchment paper.
Beat 1 egg and brush the tops of the empanadas for a golden finish.
Bake for 20-25 minutes or until golden brown. Cool slightly before serving.
Nutrition Facts
Calories |
3240 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 152.0 g | 195% | |
| Saturated Fat | 66.9 g | 334% | |
| Polyunsaturated Fat | 6.6 g | ||
| Cholesterol | 834 mg | 278% | |
| Sodium | 1902 mg | 83% | |
| Total Carbohydrate | 298.3 g | 108% | |
| Dietary Fiber | 15.8 g | 56% | |
| Total Sugars | 10.4 g | ||
| Protein | 176.3 g | 353% | |
| Vitamin D | 1.2 mcg | 6% | |
| Calcium | 241 mg | 19% | |
| Iron | 23.4 mg | 130% | |
| Potassium | 2438 mg | 52% | |
*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.
