Mediterranean Diet Chicken Empanadas

Infused with the vibrant flavors of the Mediterranean, these Mediterranean Diet Chicken Empanadas are a wholesome, mouthwatering twist on a classic favorite. Crafted with a tender whole wheat crust, these empanadas are filled with a savory medley of shredded chicken, Kalamata olives, sun-dried tomatoes, and creamy feta cheese, all seasoned with aromatic oregano and garlic. The addition of red bell peppers and red onions adds a burst of freshness and color, while a golden egg wash ensures an irresistibly crisp finish. Perfect as an appetizer, snack, or light meal, these baked empanadas are not only delicious but also align with the heart-healthy principles of the Mediterranean diet. Ready in under an hour, they’re a flavorful, guilt-free treat that transports your taste buds straight to the sun-soaked coasts of the Mediterranean.

Nutriscore Rating: 71/100

Prep Time:30 mins

Cook Time:25 mins

Total Time:55 mins

Servings: 8

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)

Directions

Step 1

Preheat the oven to 375°F (190°C).

Step 2

In a large bowl, combine the whole wheat flour and salt.

Step 3

Add the olive oil to the flour mixture and mix until it resembles coarse crumbs.

Step 4

Gradually add cold water, mixing until the dough forms. Knead lightly and allow it to rest while preparing the filling.

Step 5

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.

Step 6

Add the red bell pepper and continue to cook for another 2 minutes.

Step 7

In a large bowl, combine the sautéed vegetables, shredded chicken, chopped Kalamata olives, crumbled feta cheese, sun-dried tomatoes, oregano, and black pepper.

Step 8

Divide the dough into 8 equal pieces. Roll each piece into a thin circle about 6 inches in diameter.

Step 9

Place approximately 2 tablespoons of the filling in the center of each circle.

Step 10

Fold the dough over the filling to form a half-moon shape. Seal the edges by pressing with a fork.

Step 11

Brush each empanada with the beaten egg to create a glossy finish.

Step 12

Place the empanadas on a baking sheet lined with parchment paper.

Step 13

Bake in the preheated oven for 20-25 minutes, or until golden brown.

Step 14

Allow to cool slightly before serving. Enjoy your homemade Mediterranean Diet Chicken Empanadas!

Nutrition Facts

Serving size	(1035.4g)

Amount per serving	% Daily Value*
Calories	2317.5

Total Fat 117.2g	0%
Saturated Fat 26.4g	0%
Polyunsaturated Fat 7.0g
Cholesterol 438.8mg	0%
Sodium 4331.0mg	0%
Total Carbohydrate 200.8g	0%
Dietary Fiber 36.7g	0%
Total Sugars 13.0g
Protein 125.5g	0%

Vitamin D 43.8IU	0%
Calcium 524.0mg	0%
Iron 16.7mg	0%
Potassium 2481.9mg	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: 44.7%

Protein: 21.3%

Carbs: 34.0%