Chilean Empanadas
Ingredients
Filling
- 1 tablespoon butter
- 1 large onion, chopped
- 1 teaspoon garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon cumin
- ½ teaspoon salt
- ½ teaspoon ground black pepper
- 1 pound ground pork
- 3 scrambled eggs
- 1 cup raisins
Dough
- 1 cup water
- 1 teaspoon cornstarch
- 1 cup lukewarm milk
- 1 cup butter, melted
- 5 cups all purpose flour
- 2 teaspoons salt
- 2 eggs, beaten
Directions
- Over medium heat, melt the butter in a large skillet.
- Add the onion, garlic, oregano, cumin, salt, and pepper.
- Cook until onions are golden brown.
- Add the ground pork and cook through.
- Drain the fat from the skillet.
- Stir in the eggs and raisins.
- In a small bowl, whisk the cornstarch into the water.
- Add to the pork mixture and continue to cook until the liquid thickens.
- Remove from heat, then set aside.
- In a medium bowl, mix together the milk and butter.
- In a separate bowl, mix together the flour and salt.
- Combine the wet and dry ingredients together, then mix together until dough forms.
- Preheat the oven to 400°F.
- Lightly flour a surface, then roll out the dough to ⅛-inch thick.
- With a round cookie cutter, cut the dough into circles.
- Drop equal portions of pork mixture into the center of each circle of dough—about ½ tablespoon.
- Fold each circle in half, then press the edges with a fork to seal.
- If you’re having trouble getting it to seal, wet a finger and rub the edges of dough with a little water.
- Brush the tops of each empanada with some of the beaten egg.
- Bake for 25 minutes or until golden brown.
| NUTRITIONAL INFO | PER SERVING |
|---|---|
| Calories | 180 (70 from fat) |
| Total fat | 8g |
| Saturated fat | 4.5g |
| Cholesterol | 60mg |
| Sodium | 340mg |
| Carbohydrate | 20g (1g dietary fiber, 4g sugar) |
| Protein | 7g |
Some of our recipes come about at the request of our coworkers. Quite a few of our coworkers have lived in Chili and requested that we make a healthier version of authentic empanadas. Empanadas are made throughout the world. They are a pastry with a flaky crust that is filled with either a sweet or savory ingredient, then usually deep fried. We wanted to make sure that these remained authentic with that delicious, flaky crust.
We used a traditional savory filling from Chili that was a combination of pork, scrambled eggs and raisins. At first, pork, scrambled eggs, and raisins seemed like a strange combination, but they all work well together in this exotic dish. The sweetness from the raisins complement the salty pork. The combination of eggs and pork also increases the protein to 7 grams in each one—not bad for a small pastry. These turned at better then I had hoped, and when we took them into the office for taste test, they were gone as soon as we set out the plate!
To reduce the calories from fat, we baked them instead of frying them. Deep frying food in high temperatures causes certain starches to form, called advanced glycation end products or AGEs. While AGEs are naturally found in some foods, increased levels of AGEs in diets have been associated to increased oxidative stress and inflammation. Frying also typically makes foods higher in calories and fat.
These little empanadas make a delicious appetizers, or you can easily make a meal out of them. They are also the perfect hand-held food, so if you're looking for a unique, Latin appetizer, give these a try at your next fiesta! Just keep in mind that although we made healthier changes to the recipe, they are still not a low-calorie item.
WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
