Light and Healthy Mexican Empanadas

When it comes to delicious and nutritious snacks, light and healthy Mexican empanadas take the spotlight. These delightful pastries are not only packed with flavor but can also be made with wholesome ingredients to suit a health-conscious lifestyle. Whether you're looking for a quick appetizer, a satisfying meal, or a tempting treat, these empanadas are the perfect solution.

The traditional Mexican empanada is a savory pastry filled with various ingredients, such as meat, cheese, or vegetables. To create a lighter version, you can use whole-wheat flour for the dough and fill them with nutritious ingredients like lean protein, fresh vegetables, and spices. This approach maintains the essence of the dish while significantly enhancing its health benefits.

Ingredients for Light and Healthy Mexican Empanadas

To make your own light and healthy Mexican empanadas at home, gather the following ingredients:

  • 1 cup whole-wheat flour
  • 1/4 cup olive oil
  • 1/4 cup cold water
  • 1/2 teaspoon salt
  • 1 cup cooked lean protein (such as chicken or turkey)
  • 1/2 cup black beans, rinsed and drained
  • 1/2 cup diced bell peppers
  • 1/4 cup corn (fresh or frozen)
  • 1 teaspoon cumin
  • 1 teaspoon chili powder
  • Salt and pepper to taste
  • Optional: fresh cilantro for garnish

Preparation Steps

Making these light empanadas is a straightforward process:

  1. Prepare the dough: In a mixing bowl, combine whole-wheat flour and salt. Add olive oil and mix until crumbly. Gradually add cold water, mixing until a soft dough forms. Knead for a minute, then cover the dough and let it rest for about 20 minutes.
  2. Make the filling: In a skillet over medium heat, combine cooked lean protein, black beans, diced bell peppers, corn, cumin, chili powder, salt, and pepper. Cook for about 5-7 minutes, stirring occasionally, until the vegetables are tender. Remove from heat and let it cool.
  3. Assemble the empanadas: Preheat your oven to 375°F (190°C). Roll out the rested dough on a lightly floured surface to about 1/8 inch thickness. Cut into circles using a round cutter or a glass.
  4. Place a tablespoon of the filling in the center of each circle. Fold the dough over to create a half-moon shape, pressing the edges to seal. You can crimp the edges with a fork for a decorative effect.
  5. Bake: Place the empanadas on a baking sheet lined with parchment paper. Brush lightly with olive oil to help them crisp up in the oven. Bake for 20-25 minutes or until golden brown.

Serving Suggestions

Once your light and healthy Mexican empanadas are baked to perfection, it's time to enjoy them! Serve them warm with a side of guacamole, salsa, or a light yogurt dipping sauce for added flavor. These empanadas also make great meal prep options, as they freeze well and can be reheated easily.

These empanadas are not only delicious but also bursting with nutrients. By using whole-wheat flour and wholesome fillings, you can savor a guilt-free treat any time of the day. So gather your ingredients, roll up your sleeves, and start making these irresistible light and healthy Mexican empanadas that everyone will love!