Low Sodium Empanada de Carne
Indulge in the savory delight of Low Sodium Empanada de Carne, a healthier twist on the classic Latin American favorite. This recipe features a flavorful filling of lean ground beef, vibrant bell peppers, aromatic cumin and paprika, and a hint of sweetness from frozen peas, all simmered in low-sodium beef broth to keep the salt content in check. Hard-boiled eggs add a rich, protein-packed touch to the filling, while flaky pastry dough encases it all for a perfectly golden, buttery crust. With just 20 minutes of prep time and a quick 30-minute bake, these empanadas are a great option for a wholesome snack, appetizer, or party dish. Perfectly balanced in taste and texture, these savory hand pies are proof that reducing sodium doesn’t mean sacrificing flavor. Serve warm and enjoy a guilt-free indulgence that’s both delicious and heart-healthy!
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Recipe Information
Ingredients
- 500 grams lean ground beef
- 2 tablespoons olive oil
- 1 whole large onion
- 3 whole garlic cloves
- 1 whole red bell pepper
- 1 whole green bell pepper
- 1 teaspoon cumin powder
- 1 teaspoon paprika
- 0.5 teaspoon ground black pepper
- 2 tablespoons tomato paste
- 0.5 cup low sodium beef broth
- 1 cup frozen peas
- 2 whole hard-boiled eggs
- 10 sheets pastry dough for empanadas
- 2 tablespoons milk
- 1 tablespoon unsalted butter
Instructions
Finely chop the onion, garlic, red bell pepper, and green bell pepper.
Heat olive oil in a large skillet over medium heat.
Add the chopped onion and garlic to the skillet, sauté for 2-3 minutes until onions are translucent.
Add the bell peppers, continue to sauté for another 5 minutes until softened.
Increase the heat to medium-high, add the ground beef and cook until browned, breaking it apart with a spoon.
Stir in the cumin, paprika, and ground black pepper. Mix well to combine the spices with the beef.
Add the tomato paste and stir to coat the beef mixture.
Pour in the low sodium beef broth, stir, and let it simmer for 5 minutes until the liquid reduces slightly.
Add the frozen peas and continue to cook for another 5 minutes.
Remove from heat and let the filling cool slightly.
Peel and chop the hard-boiled eggs. Stir them into the cooled beef mixture.
Preheat the oven to 375°F (190°C).
Roll out the pastry dough sheets if needed, and cut into circles about 6 inches in diameter.
Place a tablespoon of the beef filling onto the center of each dough circle.
Fold the dough over the filling to create a half-moon shape and press the edges to seal.
Crimp the edges with a fork to ensure they are well-sealed.
Brush the top of each empanada with a mixture of milk and melted unsalted butter for a golden crust.
Place the empanadas on a baking sheet lined with parchment paper.
Bake in the preheated oven for 20-25 minutes or until golden brown.
Remove from the oven and allow to cool slightly on a wire rack before serving.
Nutrition Facts
Calories |
3099 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 159.1 g | 204% | |
| Saturated Fat | 60.9 g | 304% | |
| Polyunsaturated Fat | 4.6 g | ||
| Cholesterol | 854 mg | 285% | |
| Sodium | 2597 mg | 113% | |
| Total Carbohydrate | 267.4 g | 97% | |
| Dietary Fiber | 29.2 g | 104% | |
| Total Sugars | 40.3 g | ||
| Protein | 163.1 g | 326% | |
| Vitamin D | 2.8 mcg | 14% | |
| Calcium | 351 mg | 27% | |
| Iron | 25.9 mg | 144% | |
| Potassium | 2240 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.
