Empanadas
Recipe from Vegetarian Times

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


Empanadas

by 3  people


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Ingredients
    Filling
    • 1/4  cup 
      raisins
    • 1   tablespoon 
      coconut oil
    • 1   
      small onion, finely diced (1 cup)
    • 1/2  cup 
      finely diced red bell pepper
    • 1  8  ounce package 
      seitan, drained and chopped
    • 1/4  cup 
      frozen corn
    • 1   teaspoon 
      clove garlic, minced (1 teaspoon)
    • 1/2  teaspoon 
      dried oregano
    • 1/4  
      dried thyme
    • 2   tablespoons 
      chopped green olives
    • 1/4  cup 
      grated low-fat mozzarella cheese
    Wrappers
    • 4   cups 
      flour
    • 1   tablespoon 
      baking powder
    • 1   teaspoon 
      salt
    • 1/2  cup 
      coconut oil, melted
    • 1/2  cup 
      skim milk
    Directions
    1.
    To make Filling: 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; saute 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 degrees F, and coat baking sheet with cooking spray.
    4.
    To make Wrappers: 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.
    5.
    Brush edges of dough circles with water. Place 1 tablespoon 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
    Per Serving: cal. (kcal) 143, Fat, total (g) 5, chol. (mg) 1, sat. fat (g) 4, carb. (g) 19, fiber (g) 1, sugar (g) 2, pro. (g) 5, sodium (mg) 188, Percent Daily Values are based on a 2,000 calorie diet
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