nutritional information

Per Empanada:

  • Calories: 143
  • Protein: 5 g
  • Total Fat: 5 g
  • Saturated Fat: 4 g
  • Carbohydrates: 19 g
  • Cholesterol: 1 mg
  • Sodium: 188 mg
  • Fiber: 1 g
  • Sugar: 2 g

Empanadas

Empanadas

Makes 24 empanadas

Argentine empanadas are traditionally made with lard, and then deep-fried. Here, coconut oil makes a more healthful choice.
Filling
  • ¼ cup raisins
  • 1 Tbs. coconut oil
  • 1 small onion, finely diced (1 cup)
  • ½ cup finely diced red bell pepper
  • 1 8-oz. pkg. seitan, drained and chopped
  • ¼ cup frozen corn
  • 1 clove garlic, minced (1 tsp.)
  • ½ tsp. dried oregano
  • ¼ tsp. dried thyme
  • 2 Tbs. chopped green olives
  • ¼ cup grated low-fat mozzarella cheese
Wrappers
  • 4 cups flour
  • 1 Tbs. baking powder
  • 1 tsp. salt
  • ½ cup coconut oil, melted
  • ½ cup skim milk

1. To make Filling: Cover raisins with boiling water, and let stand 5 minutes to plump. Drain, and set aside.

2. Heat coconut oil in skillet over medium heat. Add onion and bell pepper; sauté 5 minutes, or until soft. Stir in seitan, corn, garlic, oregano, thyme, and ½ cup water. Simmer 5 minutes, or until most of liquid has evaporated. Stir in olives and reserved raisins. Remove from heat, and cool. Stir in mozzarella.

3. Preheat oven to 400°F, and coat baking sheet with cooking spray.

3. To make Wrappers: Whisk together flour, baking powder, and salt in large bowl. Stir in coconut oil until mixture resembles coarse sand. Place skim milk in measuring cup, and add ½ cup warm water. Stir skim-milk mixture into flour mixture to form soft dough, adding up to ½ cup more water, if necessary, to achieve desired consistency. Transfer dough to well-floured work surface and roll to ⅛-inch thickness. Cut into circles with 4-inch cutter.

4. Brush edges of dough circles with water. Place 1 Tbs. filling in center of each dough circle. Fold into half-moons, and pinch edges to seal closed. Place on prepared baking sheet, and bake 12 to 15 minutes, or until golden brown.

April 2008 p.76

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comments

Coconut oil is a saturated fat, not healthy! I know it is "trendy" now, but still not a part of a low-fat diet.

Sherry - 2013-04-19 23:57:03

Sorry folks, my version has "Transfer dough to well-floured work surface and roll to ⅛-inch thickness. Cut into circles with 4-inch cutter." Under no. 3 what is the fraction? 1/8? Thanks Luisa

Luisa - 2013-04-19 18:56:37

How is it that you can consider these "low-fat?" The recipe was included in a "low-fat recipe of the week" email, and yet these could only be considered low-fat if, perhaps, each person eats only one (and then they're still pretty high in fat). Not likely! Please consider revising to indicate that these are not low-fat.

Amy - 2013-04-19 17:08:48

LOVE LOVE LOVE these! Family goes nuts for them....even the meat eaters! I make them on weekends and freeze for when we have a weekly craving...pop them in the oven and they are ready to go!

Petallpynx - 2012-12-30 21:56:21

Do you know how I would change the pastry to gluten free?

Linda - 2011-01-25 23:03:06

These are really good! The raisin & green olive & seitan combination is very intersting and yummy. I made these vegan by using Follow Your HEart Mozzarella and rice milk instead of skim.

katna - 2011-03-16 10:47:28