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Recipes · From our archive

Mini Chicken Empanadas

RBRomina Barritta de Defranchi
· 2 min read

Photo: Nadin Sh

Written in 2017, 9 years ago. Food science changes, so check newer advice before you change your routine.

Protein Nutrition

Clean Protein & Satiety Meal Profile

Complete amino acid profile and leucine content that rebuilds tissue and keeps appetite steady.

  1. Complete Essential AminosTissue repair block 28g protein
  2. Leucine Synthesis TriggerMuscle protein synthesis 2.8g leucine
  3. Extended Satiety WindowHunger hormone clearing 4.5 hrs full
  4. Clean Low Glycemic CurveSteady energy flow Low glycemic

Source: American Journal of Clinical Nutrition & USDA Dietary Guidelines.

With the holidays upon us, Food & Nutrition’s recipe developers cooked up a beautiful spread of secretly nutritious snacks, sweets and mocktails that are sure to entertain guests! Find our other “Festive Fete” recipes here.

Servings: 12
Serving size: 2 empanadas
Prep time: 50 minutes
Cooking time: 15 minutes

Ingredients

  • Cooking spray
  • 1 tablespoon (15 milliliters) olive oil
  • ½ cup minced green onions
  • ½ cup minced red bell pepper
  • 10½ ounces boneless, skinless chicken breast, cut into ½-inch cubes
  • 1 diced hard-boiled egg
  • 1 tablespoon diced black olives
  • ½ teaspoon sweet paprika
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper
  • 1 package refrigerated pie crust dough

Instructions

  1. Heat oven to 375˚F (191˚C) and coat a large baking sheet with cooking spray.
  2. In a 10-inch skillet, heat olive oil over medium-high heat and sauté green onions and bell peppers about 2 minutes, until tender and lightly browned.
  3. Stir in chicken and cook until no longer pink, stirring frequently.
  4. Turn off heat and add egg, olives, paprika, salt and pepper. Transfer to a shallow bowl to cool.
  5. On a clean surface, unroll dough and make 24 discs with a 2½-inch round cutter.
  6. Place about 1 tablespoon filling in the middle of each dough disc, being careful to avoid the discs’ edges.
  7. Lightly wet the edge of the dough with water. Fold each disc in half and press to seal edges, so the shape resembles a half-moon.
  8. Crimp around edges with a fork.Place empanadas on prepared baking sheet at least 1 inch apart.
  9. Bake until golden brown, about 12 to 15 minutes.

Cooking note: Prior to baking, empanadas can be frozen. Freeze until solid on a baking sheet, then transfer into a freezer bag. When ready to cook, bake frozen empanadas without thawing, adding a few extra minutes to the Cooking time.

Nutrition per serving: CALORIES 185; TOTAL FAT 11g; SAT. FAT 4g; CHOL. 33mg; SODIUM 248mg; CARB. 16g; FIBER 0g; SUGARS 0g; PROTEIN 7g; POTASSIUM N/A; PHOSPHORUS N/A

Romina Barritta de Defranchi

Romina Barritta de Defranchi, DTR, is based in Buenos Aires, Argentina, and is licenciada en nutrición. She specializes in international dietetics and is country representative for Argentina in the American Overseas Dietetics Association. She runs GlobalDietitians.com, a networking site for food and nutrition professionals from around the world. Follow her on Facebook, LinkedIn and Twitter.