Mediterranean Diet Chicken Empanadas
Savor the irresistible flavors of the Mediterranean with these wholesome Mediterranean Diet Chicken Empanadas! Crafted with a flaky whole wheat dough and packed with a vibrant filling of shredded chicken, sweet red bell peppers, tangy Kalamata olives, creamy feta cheese, and aromatic oregano, these empanadas are a nutritious twist on a classic favorite. The addition of sun-dried tomatoes and garlic infuses each bite with rich, bold flavors, while a golden egg wash creates an irresistibly crisp crust. Perfect as a healthy appetizer, snack, or light meal, these baked empanadas embody the Mediterranean diet’s focus on fresh, wholesome ingredients. Easy to make and bursting with color and taste, they’re ideal for any gathering or weeknight indulgence!
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Recipe Information
Ingredients
- 2 cups Whole wheat flour
- 1 teaspoon Salt
- 0.33 cup Olive oil
- 0.67 cup Cold water
- 1 cup Cooked chicken breast, shredded
- 0.5 cup Red bell pepper, finely chopped
- 0.25 cup Kalamata olives, pitted and chopped
- 0.25 cup Feta cheese, crumbled
- 0.25 cup Red onion, finely chopped
- 2 cloves Garlic, minced
- 2 tablespoons Sun-dried tomatoes, chopped
- 1 teaspoon Oregano, dried
- 0.5 teaspoon Ground black pepper
- 1 Egg, beaten (for egg wash)
Instructions
Preheat the oven to 375°F (190°C).
In a large bowl, combine the whole wheat flour and salt.
Add the olive oil to the flour mixture and mix until it resembles coarse crumbs.
Gradually add cold water, mixing until the dough forms. Knead lightly and allow it to rest while preparing the filling.
In a medium skillet over medium heat, sauté the red onion and garlic in a bit of olive oil for about 3 minutes until softened.
Add the red bell pepper and continue to cook for another 2 minutes.
In a large bowl, combine the sautéed vegetables, shredded chicken, chopped Kalamata olives, crumbled feta cheese, sun-dried tomatoes, oregano, and black pepper.
Divide the dough into 8 equal pieces. Roll each piece into a thin circle about 6 inches in diameter.
Place approximately 2 tablespoons of the filling in the center of each circle.
Fold the dough over the filling to form a half-moon shape. Seal the edges by pressing with a fork.
Brush each empanada with the beaten egg to create a glossy finish.
Place the empanadas on a baking sheet lined with parchment paper.
Bake in the preheated oven for 20-25 minutes, or until golden brown.
Allow to cool slightly before serving. Enjoy your homemade Mediterranean Diet Chicken Empanadas!
Nutrition Facts
Calories |
2318 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 117.2 g | 150% | |
| Saturated Fat | 26.4 g | 132% | |
| Polyunsaturated Fat | 7.0 g | ||
| Cholesterol | 439 mg | 146% | |
| Sodium | 4331 mg | 188% | |
| Total Carbohydrate | 200.8 g | 73% | |
| Dietary Fiber | 36.7 g | 131% | |
| Total Sugars | 13.0 g | ||
| Protein | 125.5 g | 251% | |
| Vitamin D | 1.1 mcg | 5% | |
| Calcium | 524 mg | 40% | |
| Iron | 16.7 mg | 93% | |
| Potassium | 2482 mg | 53% | |
*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.
