Low Sodium Crispy Fried Empanadas
Discover the perfect balance of flavor and health with these Low Sodium Crispy Fried Empanadas, a delightful twist on a classic favorite! Featuring a homemade buttery pastry shell and a savory lean ground beef filling, this recipe keeps sodium levels in check without sacrificing taste. Packed with colorful veggies like red bell peppers and sweet corn, perfectly spiced with ground cumin and paprika, and simmered in unsalted chicken stock, the filling is both hearty and wholesome. The empanadas are fried to golden perfection in olive oil, delivering a satisfyingly crisp texture that’s irresistibly crunchy. Ideal for those looking for low sodium meal ideas or family-friendly snacks, these empanadas are a versatile and crowd-pleasing treat that’s ready in under an hour. Perfect for serving warm at gatherings, dinner parties, or as a quick weekday indulgence!
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Recipe Information
Ingredients
- 2 cups All-purpose flour
- 1 cup Unsalted butter, chilled and diced
- 0.25 cup Cold water
- 1 Egg
- 0.5 pound Ground beef (lean)
- 0.5 cup Onion, finely chopped
- 2 cloves Garlic, minced
- 1 teaspoon Ground cumin
- 0.5 teaspoon Black pepper
- 1 teaspoon Paprika
- 0.5 cup Red bell pepper, diced
- 0.5 cup Corn kernels, fresh or frozen
- 2 tablespoons Olive oil
- 0.5 cup Unsalted chicken stock
- as needed Olive oil (for frying)
Instructions
In a large bowl, combine the flour and diced unsalted butter. Use a pastry blender or your fingers to mix until the mixture resembles coarse crumbs.
In a small bowl, beat together the egg and cold water, then add to the flour mixture. Mix until the dough comes together. Wrap the dough in plastic and refrigerate for at least 30 minutes.
While the dough chills, prepare the filling: Heat 2 tablespoons of olive oil in a skillet over medium heat. Add the chopped onion and minced garlic, sautéing until soft.
Add the ground beef to the skillet, breaking it up with a spoon. Cook until browned, about 5 minutes.
Stir in the ground cumin, black pepper, paprika, diced red bell pepper, and corn kernels. Cook for another 3-4 minutes.
Pour in the unsalted chicken stock, mix well, and let it simmer until reduced and thickened, about 5 minutes. Remove from heat and allow it to cool completely.
Preheat a large frying pan with enough olive oil to submerge the empanadas, aim for about 1-2 inches of depth, over medium-high heat.
On a lightly floured surface, roll out the dough to about 1/8-inch thickness. Cut out circles of about 4-5 inches in diameter using a round cutter.
Place about 1-2 tablespoons of filling in the center of each dough circle. Fold the dough over to form a half-moon and press the edges together to seal. You can crimp the edges with a fork.
Fry the empanadas in the preheated oil until golden brown and crispy, about 3-4 minutes per side. Remove with a slotted spoon and set on a paper towel-lined plate to drain excess oil.
Serve the low sodium crispy fried empanadas warm, and enjoy!
Nutrition Facts
Calories |
3783 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 284.0 g | 364% | |
| Saturated Fat | 146.2 g | 731% | |
| Polyunsaturated Fat | 4.4 g | ||
| Cholesterol | 894 mg | 298% | |
| Sodium | 356 mg | 15% | |
| Total Carbohydrate | 222.1 g | 81% | |
| Dietary Fiber | 13.9 g | 50% | |
| Total Sugars | 14.6 g | ||
| Protein | 98.5 g | 197% | |
| Vitamin D | 4.1 mcg | 21% | |
| Calcium | 229 mg | 18% | |
| Iron | 21.7 mg | 121% | |
| Potassium | 1822 mg | 39% | |
*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.
