Healthy Empanada's




My friend Mike makes these and keeps them in the fridge so he has a store of easy yet healthy food for the month. Talk about yummy! Tasty can also mean healthy. He makes 3 different kinds as you can see below. You don't have to use the panda pepper sauce, you can use any seasoning you like. If you don't feel like making empanadas you could put these fillings over brown rice, quinoa or a whole grain of your choice.

STEP 1. Make fillings   (1) Sausage, red bell and shishito peppers, and onions with broccoli rabe and romano cheese   (2) Carne al aji panca (lamb and beef in panca pepper sauce, with sautéed mushrooms, onions, and olives)   (3) Pollo al aji amarillo (shredded chicken with sautéed spinach & shallots in yellow pepper sauce)


For each kind you will use the following plus anything listed individually above.

2 tbls olive oil

1 onion chopped

2 yellow seeded chilies

3 cloves of garlic minced

1/2 tsp cumin

1 cup beef broth

14 ounces of meat


Directions:


  • Heat 2 tbls of olive oil in a skillet.

  • Sauté onions and peppers first

  • Add garlic and 14 ounces of meat and brown

  • Add broth, cook until the broth is reduced but not till the meat is dry STEP 2. Make dough. Use mixture of garbanzo bean flour, coconut flour, cassava flour, and almond flour (for no gluten dough) with salt, butter.

  • Dissolve 1tbls of coconut sugar and 1 tsp of sea salt in 3 tbls of water

  • Cut in 3 ounces of softened butter into 1 cup of flour mixture

  • Slowly pour water into the mixture

  • Roll into hand sized dough balls, and store in fridge to cool for 10 mins STEP 3. Assemble - Pre-heat oven to 350F - Rollout dough into 10” diameter, 1/2” thick circle. - Put about three tablespoons filling and grated cheese of choice in center - Fold to cover in half and use tines of fork to seal edges - Brush egg white/ melted butter mixture over top - Slice slits in top to allow steam escape - bake for 15 mins until golden crust

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