Low Fat Empanada de Carne

Satisfy your cravings for a classic Latin American dish with this guilt-free twist on **Low Fat Empanada de Carne**. Made with whole wheat flour, lean ground beef, and a medley of vibrant vegetables like red bell pepper and onion, these empanadas are packed with flavor while staying light on calories. The secret lies in the use of olive oil, smoked paprika, and a touch of cumin to create a savory filling that’s rich yet wholesome. Baked to golden perfection and brushed with egg white for a crisp exterior, these empanadas make a healthy choice for snacks, appetizers, or meal prep. Ready in just an hour, this recipe is perfect for anyone seeking a delicious and nourishing alternative to traditional fried empanadas.

Nutriscore Rating: 78/100

Prep Time:30 mins

Cook Time:30 mins

Total Time:60 mins

Servings: 8

Ingredients

• 300 g whole wheat flour
• 1 tsp salt
• 1 tsp baking powder
• 3 tbsp olive oil
• 150 ml cold water
• 250 g lean ground beef
• 1 medium onion, finely chopped
• 1 medium red bell pepper, finely diced
• 2 pieces garlic cloves, minced
• 2 tbsp tomato paste
• 1 tsp smoked paprika
• 1 tsp ground cumin
• 0.5 tsp black pepper
• 100 ml low-sodium beef broth
• 1 large egg white

Directions

Step 1

In a large bowl, mix the whole wheat flour, salt, and baking powder. Add the olive oil and mix until the mixture resembles fine breadcrumbs.

Step 2

Gradually add cold water to the flour mixture, a little at a time, and knead until you form a smooth dough. Cover and let rest for 20 minutes.

Step 3

While the dough rests, preheat a non-stick skillet over medium heat. Add the lean ground beef and cook until browned, breaking up any clumps with a spatula.

Step 4

Add the onion, red bell pepper, and garlic to the skillet. Cook for an additional 5 minutes until the vegetables soften.

Step 5

Stir in the tomato paste, smoked paprika, ground cumin, black pepper, and low-sodium beef broth. Simmer the mixture for 10 minutes until thickened and refrigerate to cool.

Step 6

Preheat the oven to 200°C (400°F) and line a baking sheet with parchment paper.

Step 7

Roll the dough out on a lightly floured surface until it is about 2 mm thick. Use a round cutter, approximately 12 cm in diameter, to cut out circles.

Step 8

Place a spoonful of the cooled beef mixture in the center of each circle. Brush the edges lightly with water, fold over to enclose the filling, and press to seal. Use a fork to crimp the edges.

Step 9

Transfer the empanadas to the prepared baking sheet. Brush each empanada with egg white for a golden finish.

Step 10

Bake the empanadas in the preheated oven for 15-20 minutes until the pastry is golden and crisp.

Step 11

Allow to cool slightly before serving. Enjoy your low-fat empanada de carne!

Nutrition Facts

Serving size	(1202.0g)

Amount per serving	% Daily Value*
Calories	1950.6

Total Fat 67.2g	0%
Saturated Fat 15.5g	0%
Polyunsaturated Fat 4.0g
Cholesterol 154.9mg	0%
Sodium 3149.0mg	0%
Total Carbohydrate 251.9g	0%
Dietary Fiber 44.6g	0%
Total Sugars 17.4g
Protein 101.2g	0%

Vitamin D 0IU	0%
Calcium 205.7mg	0%
Iron 22.2mg	0%
Potassium 2275.7mg	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: 30.0%

Protein: 20.1%

Carbs: 50.0%