Properties :

Empanadas are a delicious and filling dish that provides a balanced mix of macronutrients. The combination of meat and eggs offers a high-quality source of protein, essential for muscle growth and repair. Vegetables like onions, bell peppers, and olives add fiber, vitamins, and antioxidants, promoting digestive health and overall well-being. However, the traditional dough is high in carbohydrates, which can contribute to energy but may not be suitable for low-carb diets. Opting for whole wheat or alternative flours can enhance its nutritional value.

Ingredients :

Chicken Egg : 3 Piece

Wheat Flour : 3 Cup

Dairy Butter : 1/2 Cup

Water : 1/3 Cup

Salt : as needed

ground / Beef Tenderloin : 250 g

Beef Ribeye- Beef Shoulder- Beef Round- Beef Ribs- Lamb Leg- Lamb Shoulder-

Onion : 1 Piece

Bell Pepper : 1 Piece

Garlic : 2 clove

Olive Oil : 2 Tablespoon

Paprika : to taste

Cumin : to taste

black pepper : to taste

Chopped / Olive : 2 Tablespoon

Crispy and fragrant empanadas

Recipe :

For 4 people

Step 1: Prepare the Dough

In a bowl, mix flour and half a teaspoon of salt.
Add chopped butter and mix with fingertips until the texture resembles breadcrumbs.
Add one egg and cold water, kneading until a smooth dough forms.
Wrap the dough in plastic wrap and refrigerate for at least 30 minutes.

Step 2: Prepare the Filling

Heat olive oil in a pan and sauté onion, garlic, and bell pepper until softened.
Add ground meat and cook until fully browned.
Mix in spices, olives, and one chopped boiled egg, then remove from heat and let cool slightly.

Step 3: Assemble the Empanadas

Roll out the dough on a floured surface and cut into circles about 12 cm in diameter.
Place some filling in the center of each circle.
Fold the edges and seal using a fork.
Brush the top of the empanadas with a beaten egg.

Step 4: Cooking

Frying Method:

Fry in hot oil over medium heat until golden brown.

Baking Method:

Bake in a preheated oven at 180°C (356°F) for 20-25 minutes until golden brown.

Enjoy your delicious homemade empanadas!

Description:

When preparing empanadas, it's essential to ensure the dough is properly chilled before rolling to achieve a flaky and crispy texture. Overfilling the empanadas may cause them to burst during baking or frying, so be mindful of portioning the filling. If frying, maintain medium heat to prevent burning while ensuring even cooking. For a healthier alternative, baking instead of frying reduces excess oil and calorie intake while still achieving a golden and crispy crust.

Description of diets:

Traditional empanadas are suitable for high-protein and Mediterranean diets due to their rich protein and healthy fat content. However, they are not keto-friendly due to the high-carb dough unless a low-carb substitute is used. They are also not vegan or vegetarian unless modified with plant-based fillings. Additionally, those on a gluten-free diet should replace regular flour with gluten-free alternatives. To make them low-calorie, baking is recommended over frying, and portion control is key.