Empanadas, originating from Spain and Portugal, are cherished pastries that have become a staple in Argentine cuisine. These delightful turnovers consist of a thin dough encasing a flavorful filling of seasoned meat, vegetables, cheese, or a combination thereof, then baked or fried to golden perfection. Traditional Argentine empanadas often feature ground beef, onions, and potatoes, with optional additions like raisins, olives, or hard-boiled eggs for enhanced flavor.

Rich in protein and essential vitamins such as B12, iron, and folate, empanadas can be a nutritious treat when prepared with balanced ingredients. However, consuming fried versions frequently may contribute to increased fat and calorie intake. As a versatile dish, empanadas are enjoyed as snacks, appetizers, or meals, often paired with chimichurri sauce or Argentine wine. Beyond their taste, empanadas hold cultural significance, symbolizing celebrations and community gatherings in Argentina.

Ingredients:

1- 2 cups all-purpose flour

2- 1/2 tsp salt

3- 1/3 cup unsalted butter, chilled and diced

4- 1/2 cup water

5- 1 lb ground beef

6- 1 onion, chopped

7- 2 potatoes, peeled and diced

8- 1/4 cup raisins

9- 1/4 cup green olives, chopped

10- 1 tsp cumin

11- 1 tsp paprika

12- 1/2 tsp oregano

13- Salt and pepper, to taste

14- 2 hard-boiled eggs, chopped (optional)

15- 1 egg, beaten (for egg wash)

Method:

1- In a large bowl, mix together the flour and salt. Add the chilled butter and use a pastry cutter or your fingers to rub the butter into the flour mixture until it resembles coarse sand.

2- Add the water and mix until the dough comes together in a ball. Knead the dough for a few minutes until it is smooth and elastic. Cover the dough with plastic wrap and refrigerate for at least 30 minutes.

3- Preheat the oven to 375°F (190°C).

4- In a large skillet, cook the ground beef over medium-high heat until browned. Drain the excess fat and set the beef aside.

5- In the same skillet, sauté the chopped onion and potatoes until the onion is translucent and the potatoes are tender.

6- Add the cooked beef back to the skillet and stir in the raisins, olives, cumin, paprika, oregano, salt, and pepper. Cook for a few minutes until everything is well combined.

7- Roll out the chilled dough on a lightly floured surface to a thickness of about 1/8 inch. Use a round cookie cutter or a small bowl to cut out circles of dough.

8- Spoon a tablespoon of the filling onto each dough circle, leaving a little space around the edge. If using hard-boiled eggs, add a small piece to each empanada.

9- Fold the dough over the filling to make a half-moon shape. Use a fork to crimp the edges and seal the empanada.

10- Brush the tops of the empanadas with beaten egg and bake on a baking sheet for about 20-25 minutes or until golden brown and crispy.

Note:

- Consuming fried empanadas in excess may contribute to high fat and calorie intake, potentially leading to weight gain and increased risk of heart disease. Fried foods tend to absorb oil during cooking, which increases their fat content significantly. To avoid these health risks, consider baking empanadas instead of frying them. Additionally, the dough, especially when made with butter, can contribute to high saturated fat levels, so moderation is key.

- Empanadas can also be fried instead of baked. To fry, heat oil in a large skillet over medium-high heat and cook the empanadas for about 2-3 minutes on each side or until golden brown and crispy.

Frequently Asked Questions :

Can empanadas be made vegetarian?

- Yes! Empanadas can easily be made vegetarian by replacing the meat with a variety of vegetables, such as spinach, mushrooms, cheese, or lentils. Some even use tofu or seitan as meat substitutes.

What is the best type of meat to use for empanadas?

- While ground beef is traditional, you can also use chicken, turkey, or even pork. Lean cuts are preferred for a healthier version. Ground lamb is another option used in some regional variations of empanadas.

Can empanadas be stored or frozen?

- Yes, empanadas can be frozen either before or after baking. To freeze uncooked empanadas, place them on a baking sheet and freeze until solid, then transfer to a freezer bag. To reheat, bake them from frozen at 375°F (190°C) for about 25-30 minutes. Cooked empanadas can also be frozen and reheated the same way.

Can empanadas be low in fat?

- Yes! To make lower-fat empanadas, opt for lean meats like chicken or turkey, and bake them instead of frying. You can also use low-fat cheese or omit cheese altogether for a lighter option.

Are there any healthy alternatives to butter in empanada dough?

- Yes, you can substitute butter with olive oil or vegetable oil for a healthier fat option. Plant-based butter is another alternative that offers a lower saturated fat content.

Can empanadas be part of a low-carb diet?

- Yes, you can modify the recipe for a low-carb option by replacing all-purpose flour with almond flour or coconut flour. This will significantly reduce the carbohydrate content and make the empanadas suitable for a low-carb or keto diet.

Nutrition Facts (per serving, based on 8 servings):

- Calories: 369

- Total fat: 19.7g

- Saturated fat: 9.3g

- Cholesterol: 113mg

- Sodium: 383mg

- Total carbohydrates: 31.7g

- Dietary fiber: 2.6g

- Sugars: 1.8g

- Protein: 16.9g

Empanadas are a tasty and satisfying snack or meal that can be enjoyed hot or cold. They are a good source of protein and carbohydrates, but they are also relatively high in fat and calories, so they should be consumed in moderation as part of a balanced diet.

Nutrition Facts (per serving):

please note that the nutrition facts may vary based on the specific brands and quantities of ingredients used.

Here are the approximate nutrition facts for the ingredients you listed:

All-purpose flour (2 cups)

- Calories: 910

- Carbohydrates: 190g

- Protein: 24g

- Fat: 2g

- Fiber: 6g

- Benefit: Provides essential carbohydrates for energy.

Salt (1/2 tsp)

- Calories: 0

- Sodium: 1,150mg

- Benefit: Essential for maintaining electrolyte balance and fluid regulation.

Unsalted butter (1/3 cup, chilled and diced)

- Calories: 340

- Carbohydrates: 0g

- Protein: 0g

- Fat: 38g

- Benefit: Adds flavor and provides fat-soluble vitamins such as A, D, and E.

Water (1/2 cup)

- Calories: 0

Benefit: Essential for hydration and supports all metabolic functions.

- Ground beef (1 lb)

- Calories: 1,100

- Carbohydrates: 0g

- Protein: 72g

- Fat: 88g

- Benefit: Rich in protein, iron, and B-vitamins, important for muscle health and oxygen transport.

Onion (1, chopped)

- Calories: 45

- Carbohydrates: 11g

- Protein: 1g

- Fat: 0g

- Fiber: 2g

- Benefit: High in antioxidants and supports heart health and digestion.

Potatoes (2, peeled and diced)

- Calories: 340

- Carbohydrates: 78g

- Protein: 8g

- Fat: 0g

- Fiber: 8g

- Benefit: A good source of complex carbohydrates and potassium, supporting energy levels and muscle function.

Raisins (1/4 cup)

- Calories: 110

- Carbohydrates: 30g

- Protein: 1g

- Fat: 0g

- Fiber: 2g

- Benefit: Rich in natural sugars, fiber, and antioxidants, supporting digestive health and providing quick energy.

Green olives (1/4 cup, chopped)

- Calories: 40

- Carbohydrates: 1g

- Protein: 0g

- Fat: 4g

- Fiber: 1g

- Benefit: Provides healthy fats and antioxidants, supporting heart health.

Cumin (1 tsp)

- Calories: 8

- Carbohydrates: 1g

- Protein: 0g

- Fat: 0.5g

- Benefit: Known for its anti-inflammatory properties and supports digestion.

Paprika (1 tsp)

- Calories: 6

- Carbohydrates: 1g

- Protein: 0g

- Fat: 0g

- Benefit: Rich in vitamin A and antioxidants, promoting healthy vision and skin.

Oregano (1/2 tsp)

- Calories: 3

- Carbohydrates: 1g

- Protein: 0g

- Fat: 0g

- Benefit: Known for its antimicrobial properties and supports respiratory health.

Salt and pepper, to taste

- Calories: 0

- Benefit: Enhances flavor, and black pepper may support digestion and metabolism.

Hard-boiled eggs (2, chopped, optional)

- Calories: 140

- Carbohydrates: 2g

- Protein: 12g

- Fat: 10g

- Benefit: A great source of high-quality protein and healthy fats, supporting muscle health and brain function.

Egg (1, beaten, for egg wash)

- Calories: 70

- Carbohydrates: 1g

- Protein: 6g

- Fat: 5g

- Benefit: Rich in protein, B-vitamins, and healthy fats, supporting muscle repair and overall health.

Please note that these nutrition facts are approximations and can vary based on factors such as the cooking method, portion sizes, and specific brands of ingredients used.

kiro

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