Chicken Empanadas
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
Canola oil
½ cup or 109g
Canola oil
1 tbsp or 14g
Directions
- 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.
- 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.
- 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.
- Preheat oven to 400F. Coat a large baking sheet with cooking spray.
- 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.
- 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.
- (source: http://www.eatingwell.com/recipe/262790/chicken-empanadas/)
Nutrition Facts
For 1 servings of chicken empanadas (195g)
Nutrient | Value | %DV |
---|---|---|
Calories | 545 | |
Fats | 33g | 42% |
Saturated fats | 10g | 51% |
Trans fats | 1g | |
Cholesterol | 176mg | 59% |
Sodium | 778mg | 34% |
Carbs | 42g | 15% |
Net carbs | 41g | |
Fiber | 2g | 6% |
Sugar | 2g | |
Protein | 19g | |
Calcium | 45mg | 5% |
Iron | 3mg | 43% |
Potassium | 266mg | 6% |
Vitamin D | 1μg | 6% |
Vitamins and Minerals | ||
Alpha carotene | 4μg | |
Beta carotene | 152μg | |
Caffeine | 0mg | |
Choline | 127mg | 23% |
Copper | 0.1mg | 15% |
Fluoride | 1μg | |
Folate (B9) | 75μg | 19% |
Lycopene | 1151μg | |
Magnesium | 27mg | 7% |
Manganese | 0.4mg | 17% |
Niacin | 7mg | 42% |
Pantothenic acid | 1mg | 21% |
Phosphorus | 196mg | 28% |
Retinol | 153μg | |
Riboflavin (B2) | 0.3mg | 21% |
Selenium | 28μg | 50% |
Theobromine | 0mg | |
Thiamine | 0.3mg | 23% |
Vitamin A IU | 773IU | |
Vitamin A | 166μg | 18% |
Vitamin B12 | 0.4μg | 17% |
Vitamin B6 | 0.3mg | 24% |
Vitamin C | 6mg | 6% |
Vitamin D IU | 35IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 1μg | |
Vitamin E | 4mg | 25% |
Vitamin K | 19μg | 16% |
Zinc | 1mg | 11% |
Sugars | ||
Sugar | 2g | |
Sucrose | 1g | |
Glucose | 1g | |
Fructose | 0.4g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 0g | |
Fats | ||
Saturated fats | 10g | 51% |
Monounsaturated fats | 15g | |
Polyunsaturated fats | 6g | |
Trans fats | 1g | |
Fatty Acids | ||
Total omega 3 | 1g | |
Total omega 6 | 4g | |
Alpha Linolenic Acid (ALA) | 1g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 1g | |
Arginine | 1g | |
Aspartic acid | 2g | |
Cystine | 0.3g | |
Glutamic acid | 4g | |
Glycine | 1g | |
Histidine | 0.5g | |
Hydroxyproline | 0g | |
Isoleucine | 1g | |
Leucine | 1g | |
Lysine | 1g | |
Methionine | 0.4g | |
Phenylalanine | 1g | |
Proline | 1g | |
Serine | 1g | |
Threonine | 1g | |
Tryptophan | 0.3g | |
Tyrosine | 1g | |
Valine | 1g |