2.5
2 ratings

Beef Empanadas

By

Flickr/Jules/CC4.0

Turn extra pizza dough into something more south-of-the-border. Baking (instead of frying) cuts calories and fat — and doesn't take too much extra time. This flaky and flavorful treat spends only 10 minutes in the oven.

Notes

Nutrional information per serving:

415.4 cal; 8.4 g fat; 2.6 g saturated fat; 34.3 mg cholesterol; 891.6 mg sodium; 42.5 g carbs; 7.5 g sugar; 2.3 g dietary fiber; 17.6 g protein

Ingredients

  • 1 Cup chopped yellow onion
  • 1 Teaspoon olive oil
  • 1/2 Pound ground beef
  • 2 Teaspoons cumin
  • 2 Teaspoons red wine vinegar
  • 1 Teaspoon sugar
  • 1/2 Teaspoon salt
  • 1/4 Teaspoon pepper
  • 11 Ounces thin-crust pizza dough

Directions

Heat oven to 400 degrees Fahrenheit.

 

In a large skillet over medium-high heat, sauté onion in the olive oil for about 3 minutes. Add the ground beef and brown, 5 minutes. Take off heat.

 

Stir in the cumin, red wine vinegar, sugar, salt, and pepper. Stretch the pizza dough to form a 16-by-12 inch rectangle and cut into 8 equal pieces. Spoon the beef mixture on top of each piece. Fold the edges in half diagonally and crimp to seal.

 

Place the empanadas on a greased baking sheet. Coat the empanadas with cooking spray, poke with a fork, and bake for 10 minutes or until golden brown.

 

Flavorful Alternatives to Onion and Garlic

Nutritional Facts
Servings4
Calories Per Serving390
Total Fat15g24%
Sugar3gN/A
Saturated5g26%
Cholesterol40mg13%
Protein17g34%
Carbs44g15%
Vitamin A3µgN/A
Vitamin B121µg20%
Vitamin B60.3mg13.7%
Vitamin C3mg5%
Vitamin E0.5mg2.6%
Vitamin K3µg4%
Calcium91mg9%
Fiber3g12%
Folate (food)35µgN/A
Folate equivalent (total)249µg62%
Folic acid126µgN/A
Iron4mg23%
Magnesium39mg10%
Monounsaturated7gN/A
Niacin (B3)6mg30%
Phosphorus187mg27%
Polyunsaturated2gN/A
Potassium319mg9%
Riboflavin (B2)0.3mg19.3%
Sodium519mg22%
Sugars, added1gN/A
Thiamin (B1)0.4mg27.9%
Trans0.7gN/A
Zinc3mg21%