Chicken Empanadas

Fat 55%Carbs 31%Protein 14%
Percent Calories

1 servings of chicken empanadas contains 545 Calories. The macronutrient breakdown is 31% carbs, 55% fat, and 14% protein. This is a good source of protein (34% of your Daily Value), total omega 3 (1 g), and vitamin a (18% of your Daily Value).

Makes
8 servings
Prep Time
60 minutes
Cook Time
60 minutes

Ingredients

Directions

  1. To prepare dough: Pulse all-purpose and whole-wheat flours, sugar and 1 teaspoon salt in a food processor. Add butter and pulse until the butter is pea-size and the mixture looks like coarse sand, 6 to 8 times. Add water and beaten egg and pulse until the dough starts to come together into a ball. Turn the mixture out onto a lightly floured work surface and pat it into an oval disk. Wrap in plastic and refrigerate for 1 hour.
  2. Meanwhile, prepare sauce: Pulse cilantro, jalapeno and 2 garlic cloves in a mini food processor until finely chopped, scraping down the sides once or twice. Transfer to a small bowl. Add egg yolk and 2 teaspoons lime juice to the mini food processor and pulse until smooth. With the motor running, add 1/2 cup oil in a thin, steady stream and process until creamy. Add the cilantro mixture, the remaining 2 teaspoons lime juice and 1/2 teaspoon salt and pulse until well combined. Set aside.
  3. To prepare filling: Heat oil in a medium skillet over medium heat. Add onion, garlic and 1/4 teaspoon salt. Reduce heat to medium-low and cook, stirring occasionally, until the onion is soft and lightly browned, 6 to 8 minutes. Add tomato paste and cumin; cook, stirring frequently, for 1 minute. Add chicken and broth; cook, stirring and breaking up the chicken slightly, until the broth has almost completely evaporated but the mixture still looks moist, 3 to 5 minutes. Season with the remaining 1/2 teaspoon salt.
  4. Preheat oven to 400F. Coat a large baking sheet with cooking spray.
  5. Divide the dough into 8 equal portions on a floured work surface. Form each into a ball and roll out into a 6-inch circle. Scoop 1/4 cup of the filling onto the center and sprinkle with 1 generous tablespoon egg. Fold in half, firmly press the edges together to seal and crimp with a fork. Transfer to the prepared baking sheet. Brush with butter.
  6. Bake the empanadas until light golden brown, 25 to 30 minutes. Transfer to a wire rack to cool slightly. Serve warm or at room temperature with the reserved sauce.
  7. (source: http://www.eatingwell.com/recipe/262790/chicken-empanadas/)

Nutrition Facts

For 1 servings of chicken empanadas (195g)

NutrientValue%DV
Calories545
Fats33g 42%
Saturated fats10g 51%
Trans fats1g
Cholesterol176mg 59%
Sodium778mg 34%
Carbs42g 15%
Net carbs41g
Fiber2g 6%
Sugar2g
Protein19g
Calcium45mg 5%
Iron3mg 43%
Potassium266mg 6%
Vitamin D1μg 6%
Vitamins and Minerals
Alpha carotene4μg
Beta carotene152μg
Caffeine0mg
Choline127mg 23%
Copper0.1mg 15%
Fluoride1μg
Folate (B9)75μg 19%
Lycopene1151μg
Magnesium27mg 7%
Manganese0.4mg 17%
Niacin7mg 42%
Pantothenic acid1mg 21%
Phosphorus196mg 28%
Retinol153μg
Riboflavin (B2)0.3mg 21%
Selenium28μg 50%
Theobromine0mg
Thiamine0.3mg 23%
Vitamin A IU773IU
Vitamin A166μg 18%
Vitamin B120.4μg 17%
Vitamin B60.3mg 24%
Vitamin C6mg 6%
Vitamin D IU35IU
Vitamin D20μg
Vitamin D31μg
Vitamin E4mg 25%
Vitamin K19μg 16%
Zinc1mg 11%
Sugars
Sugar2g
Sucrose1g
Glucose1g
Fructose0.4g
Lactose0g
Maltose0g
Galactose0g
Starch0g
Fats
Saturated fats10g 51%
Monounsaturated fats15g
Polyunsaturated fats6g
Trans fats1g
Fatty Acids
Total omega 31g
Total omega 64g
Alpha Linolenic Acid (ALA)1g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine1g
Arginine1g
Aspartic acid2g
Cystine0.3g
Glutamic acid4g
Glycine1g
Histidine0.5g
Hydroxyproline0g
Isoleucine1g
Leucine1g
Lysine1g
Methionine0.4g
Phenylalanine1g
Proline1g
Serine1g
Threonine1g
Tryptophan0.3g
Tyrosine1g
Valine1g