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Empanadas

Argentine empanadas are traditionally made with lard, and then deep-fried. Here, coconut oil makes a more healthful choice.

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Argentine empanadas are traditionally made with lard, and then deep-fried. Here, coconut oil makes a more healthful choice.

Servings
EMPANADA

Ingredients

  • Filling
  • 1/4 cup raisins
  • 1 Tbs. coconut oil
  • 1 small onion, finely diced (1 cup)
  • 1/2 cup finely diced red bell pepper
  • 1 8-oz. pkg. seitan, drained and chopped
  • 1/4 cup frozen corn
  • 1 clove garlic, minced (1 tsp.)
  • 1/2 tsp. dried oregano
  • 1/4 tsp. dried thyme
  • 2 Tbs. chopped green olives
  • 1/4 cup grated low-fat mozzarella cheese
  • Wrappers
  • 4 cups flour
  • 1 Tbs. baking powder
  • 1 tsp. salt
  • 1/2 cup coconut oil, melted
  • 1/2 cup skim milk

Preparation

To make Filling:

1. Cover raisins with boiling water, and let stand 5 minutes to plump. Drain, and set aside.

2. Heat coconut oil in skillet over medium heat. Add onion and bell pepper; sauté 5 minutes, or until soft. Stir in seitan, corn, garlic, oregano, thyme, and 1/2 cup water. Simmer 5 minutes, or until most of liquid has evaporated. Stir in olives and reserved raisins. Remove from heat, and cool. Stir in mozzarella.

3. Preheat oven to 400°F, and coat baking sheet with cooking spray.

To make Wrappers:

3. Whisk together flour, baking powder, and salt in large bowl. Stir in coconut oil until mixture resembles coarse sand. Place skim milk in measuring cup, and add 1/2 cup warm water. Stir skim-milk mixture into flour mixture to form soft dough, adding up to 1/2 cup more water, if necessary, to achieve desired consistency. Transfer dough to well-floured work surface and roll to 1/8-inch thickness. Cut into circles with 4-inch cutter.

4. Brush edges of dough circles with water. Place 1 Tbs. filling in center of each dough circle. Fold into half-moons, and pinch edges to seal closed. Place on prepared baking sheet, and bake 12 to 15 minutes, or until golden brown.

Nutrition Information

  • Serving Size Makes 24 empanadas
  • Calories 143
  • Carbohydrate Content 19 g
  • Cholesterol Content 1 mg
  • Fat Content 5 g
  • Fiber Content 1 g
  • Protein Content 5 g
  • Saturated Fat Content 4 g
  • Sodium Content 188 mg
  • Sugar Content 2 g
  • Trans Fat Content 0 g
  • Unsaturated Fat Content 0 g