Heart-Healthy Crispy Fried Empanadas

Satisfy your cravings without compromising your health with these *Heart-Healthy Crispy Fried Empanadas*! Perfectly crisp on the outside and bursting with a flavorful, nutrient-packed filling, these empanadas combine whole wheat dough with a savory blend of shredded chicken, black beans, and aromatic spices like cumin and chili powder. The secret to keeping this recipe heart-friendly lies in using extra virgin olive oil for the dough and frying them to golden perfection in antioxidant-rich avocado oil. Packed with fiber, lean protein, and vibrant veggies like red bell peppers and onions, these empanadas are a wholesome twist on a classic comfort food. Ready in under an hour and ideal for meal preps or appetizers, these irresistible fried treats are as good for your heart as they are for your taste buds. Serve them warm with your favorite salsa or a side of guacamole for a guilt-free indulgence!

Nutriscore Rating: 77/100

Prep Time:30 mins

Cook Time:25 mins

Total Time:55 mins

Servings: 6

Ingredients

• 2 cups Whole wheat flour
• 0.25 cup Extra virgin olive oil
• 0.75 cup Cold water
• 0.5 teaspoon Salt
• 1 cup Skinless chicken breast, cooked and shredded
• 0.5 cup Red bell pepper, finely chopped
• 0.5 cup Onion, finely chopped
• 2 cloves Garlic, minced
• 0.5 cup Low-sodium chicken broth
• 0.5 cup Black beans, cooked and drained
• 1 teaspoon Ground cumin
• 1 teaspoon Chili powder
• 2 tablespoons Cilantro, chopped
• 0.5 cup Avocado oil

Directions

Step 1

In a large mixing bowl, combine whole wheat flour and salt. Gradually add 0.25 cup of extra virgin olive oil, mixing with a fork until crumbly.

Step 2

Add cold water gradually, mixing until a dough forms. It should be smooth and not sticky.

Step 3

Knead the dough on a floured surface for about 5 minutes, then wrap it in plastic wrap and refrigerate for at least 15 minutes.

Step 4

In a skillet over medium heat, add a small splash of olive oil. Sauté onion, red bell pepper, and garlic until the onion is translucent, about 5 minutes.

Step 5

Add shredded chicken, black beans, cumin, chili powder, and chicken broth. Cook until heated through and the liquid is mostly absorbed, about 5 minutes more. Stir in chopped cilantro and let the mixture cool slightly.

Step 6

Divide the dough into 12 equal parts. Roll each piece into a ball, then flatten into a circle about 5 inches in diameter.

Step 7

Place about 2 tablespoons of the filling mixture onto one half of each dough circle. Fold the other half over and press the edges with a fork to seal.

Step 8

Heat 0.5 cup of avocado oil in a deep skillet over medium heat. Fry each empanada for about 2 minutes on each side, until golden brown and crispy. Transfer to a paper towel-lined plate to drain excess oil.

Step 9

Serve warm and enjoy!

Nutrition Facts

Serving size	(1267.4g)

Amount per serving	% Daily Value*
Calories	2858.8

Total Fat 178.6g	0%
Saturated Fat 26.9g	0%
Polyunsaturated Fat g
Cholesterol 202.8mg	0%
Sodium 1466.6mg	0%
Total Carbohydrate 214.1g	0%
Dietary Fiber 41.5g	0%
Total Sugars 9.7g
Protein 117.5g	0%

Vitamin D 0IU	0%
Calcium 227.1mg	0%
Iron 16.4mg	0%
Potassium 2270.4mg	0%

*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.

Source of Calories

Fat: 54.8%

Protein: 16.0%

Carbs: 29.2%