Beef Empanadas

Beef Empanadas
Staff Writer

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.

4
Servings
464
Calories Per Serving
Deliver Ingredients

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

Total Fat
21g
30%
Sugar
5g
6%
Saturated Fat
8g
33%
Cholesterol
75mg
25%
Carbohydrate, by difference
39g
30%
Protein
30g
65%
Vitamin A, RAE
11µg
2%
Vitamin B-12
2µg
83%
Vitamin C, total ascorbic acid
3mg
4%
Vitamin K (phylloquinone)
8µg
9%
Calcium, Ca
262mg
26%
Choline, total
12mg
3%
Fiber, total dietary
3g
12%
Folate, total
118µg
30%
Iron, Fe
6mg
33%
Magnesium, Mg
53mg
17%
Manganese, Mn
1mg
56%
Niacin
8mg
57%
Pantothenic acid
1mg
20%
Phosphorus, P
384mg
55%
Selenium, Se
30µg
55%
Sodium, Na
732mg
49%
Thiamin
1mg
91%
Water
99g
4%
Zinc, Zn
5mg
63%

Beef Shopping Tip

Most cattle are fed a diet of grass until they are sent to a feedlot – where they are finished on corn. When possible, choose beef from cattle that are “100% grass fed” - it will be more expensive, but better for your health.

Beef Cooking Tip

The method used to cook beef is dependent on the cut. Cuts that are more tender, like filet mignon, should be cooked for a relatively short amount of time over high heat by grilling or sautéing. While less tender cuts, like brisket and short ribs, should be cooked for a longer time with lower heat by braising or stewing.