Low-Fat Spanish Empanadas
Savory low-fat Spanish empanadas filled with seasoned chicken, rice, cheese, and olives, perfect for a flavorful, light meal or appetizer with Mediterranean flair.
Ingredients
Instructions
- Preheat the oven and prepare the Pillsbury All-Ready crusts according to package instructions.
- Cook the Spanish rice as directed on the package and set aside to cool slightly.
- Boil the chicken breasts until cooked through, then chop into small pieces.
- In a mixing bowl, combine the cooked rice, chopped chicken, shredded fat-free Cheddar cheese, sliced green onions, and chopped black olives.
- Roll out the pie crusts if necessary and cut into circles or desired shapes.
- Place a spoonful of the filling onto each crust circle, then fold and seal the edges to form empanadas.
- Arrange the empanadas on a baking sheet lined with parchment paper.
- Bake in the preheated oven for approximately 20-25 minutes or until golden brown.
- Remove from oven and let cool slightly before serving.
Tips & Substitutions
For a more flavorful filling, consider adding spices like cumin or paprika. You can substitute the chicken with ground turkey or a plant-based protein for a vegetarian option. If short on time, use pre-cooked rotisserie chicken instead of boiling your own. Experiment with different cheeses, such as pepper jack for a spicy kick, or try adding vegetables like bell peppers or corn for added texture.
Serving Suggestions
Serve these empanadas with a side of fresh salsa or a dollop of Greek yogurt for a refreshing contrast. They pair beautifully with Chilled Fresh Tomato Soup for a light meal. For a complete dinner, consider a green salad dressed with a lemon vinaigrette, or serve with a side of Mediterranean Chicken Salad for a satisfying feast.
Storage & Reheating
Store leftover empanadas in an airtight container in the refrigerator for up to 3 days. To reheat, place them in a preheated oven at 350°F (175°C) for about 10-15 minutes until warmed through and crispy. You can also freeze uncooked empanadas; just bake them directly from the freezer, adding a few extra minutes to the baking time.
Nutrition & Diet Analysis (per serving)
Each serving of Low-Fat Spanish Empanadas contains roughly 253 calories, with 18g protein, 10g carbohydrates, and 17g fat. It is an excellent source of protein (36% of the Daily Value), calcium (28% of the Daily Value), and vitamin C (24% of the Daily Value), and a good source of dietary fiber and iron. At about 253 calories per serving, it is a lighter, protein-rich choice.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make these empanadas ahead of time?
Yes, you can prepare the empanadas ahead of time. Assemble them and refrigerate for up to 24 hours before baking. Alternatively, you can freeze them uncooked and bake them directly from the freezer, just adding a few extra minutes to the baking time.
What can I use as a dipping sauce?
These empanadas are delicious on their own, but you can serve them with a variety of dipping sauces. Consider a spicy salsa, guacamole, or a creamy avocado dip. A yogurt-based sauce with herbs would also complement the flavors nicely.
How can I make this recipe gluten-free?
To make these empanadas gluten-free, use gluten-free pie crusts or even corn tortillas for a different texture. Ensure that all other ingredients, including the rice and cheese, are certified gluten-free. This way, you can enjoy the flavors without gluten.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).