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Baked Chicken Empanadas
45 min prep time
20 min cook time
16servings
Recipe by
Jen Bucko and Lara Hamilton
Source
Recipes for Healthy Living
How to Make Baked Chicken Empanadas
Chicken empanadas are fun to make and a great no-fork-needed appetizer. Baking these tasty treats gives a crispy crust with less fat and the Manzanilla olives add a delicious nutty flavor.
45 min prep time
20 min cook time
16servings
1 empanada
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Step-By-Step Instructions:
- Add the chicken breasts and chicken broth to a large sauce pan over high heat. Bring to boiling, then reduce heat and simmer for 15 to 20 minutes, until the chicken is cooked through. Remove the pan from the heat and let the chicken cool to the touch in the broth (about 20 minutes).
- Shred the chicken into small pieces and mix in 2 Tbsp. of the chicken broth from the pan; set aside.
- Add the oil to a sauté pan over medium heat. Add the onion, paprika, cumin, chili powder, and 1/2 cup of the chicken broth. Reduce the heat to low and cook for 10 to 15 minutes, until onions are soft and clear, and the liquid is evaporated. Stir in the chicken to yield 2 cups of filling.
- Preheat the oven to 400 degrees F. Coat a large baking sheet with cooking spray.
- Separate the whole wheat pizza dough into 16 golf-ball size pieces, and roll each one into a smooth ball.
- Using a rolling pin, roll each ball of dough into a 6-inch-diameter circle.
- Spoon 2 Tbsp. of the filling into the middle of the circle and press 1 olive into the middle of the filling. Lightly brush with water the bottom edge of the dough along one half of the circle. Fold the top half of the dough over the filling to form a semi-circle, and press edges firmly together. Crimp the edges with a fork to seal in the filling. Place the empanadas on a baking sheet.
- Lightly beat the egg with the 1 Tbsp. water and brush a thin layer of the mixture over the top surface of each empanada.
- Bake the empanadas for 20 minutes, until lightly browned.
Nutrition facts
16 Servings
-
Serving Size
1 empanada
- Amount per serving Calories 100
-
Total Fat
3g
- Saturated Fat 0.5g
- Trans Fats 0g
- Cholesterol 20mg
- Sodium 190mg
-
Total Carbohydrate
13g
- Dietary Fiber 1g
- Total Sugars 1g
- Added Sugars 0g
- Protein 6g
- Potassium 115mg
- Phosphorous 0mg
Ingredients
chicken breasts (boneless, skinless)
8 oz
low sodium chicken broth (fat-free, low-sodium)
4 cup
vegetable oil
1 tbsp
medium yellow onion (finely diced)
1
paprika
1 tbsp
cumin
1 tsp
chili powder
1 tsp
nonstick cooking spray
1
premade whole wheat pizza dough (thawed if frozen)
1 lbs
green Spanish olives ((such as Manzanilla), pitted)
16
eggs
1
water
1 tbsp
Reviews & Ratings
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This will add more carbs but also more fibre. I will also try making these bigger so they're more of a meal than an appetizer. Maybe with a salad on the side.
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