Recipes · Argentinian · Snacks
Empanadas (Beef-Filled Pastries)
One serving has 339 kcal and 13 g protein, and at least a fifth of a woman's daily need of cobalamin (41%), selenium (40%), thiamin (29%), riboflavin (28%), niacin (28%) and zinc (27%). Ready in 67 minutes.
- Preparation: 35 min
- Cooking: 32 min
- Makes: 1 serving (149 g)
- Difficulty: Medium
- Contains: beef, dairy, egg, gluten
Ingredients
- 35 g Flour, all-purpose
- 10 g Butter, unsalted
- 15 g Water
- 0.4 g Salt
- 40 g Beef, ground, 80% lean, raw
- 20 g Onions, raw
- 10 g Bell pepper, red, raw
- 13 g Eggs, whole, raw
- 5 g Olives, green
- 0.2 g Cumin
- 0.2 g Paprika
- 0.1 g Cayenne pepper
Method
- Rub the butter into the flour with the salt until it resembles coarse crumbs, then mix in the water to form a smooth dough; wrap and chill for 20 minutes.
- Meanwhile, cook the ground beef with the onion and bell pepper in a skillet over medium heat, breaking up the meat, until browned, about 8 minutes.
- Stir in the cumin, paprika and cayenne and cook for 1 minute, then remove from the heat and stir in the chopped hard-boiled egg and olives; let the filling cool.
- Roll out the dough and cut into a 14 cm (5½ in) round.
- Place a spoonful of the filling on one half of the round, fold the dough over, and press and crimp the edges to seal.
- Brush with a little beaten egg and bake at 200°C (400°F) for 20-25 minutes until golden brown. Makes 1 empanada; multiply the ingredients by 12 for a batch of a dozen.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 339 kcal | 16% |
| Carbohydrates | 29.7 g | |
| Water | 86.3 mL | |
| Fiber | 1.8 g | 6% |
| Protein | 12.7 g | 26% |
| Tryptophan | 0.11 g | |
| Threonine | 0.45 g | |
| Isoleucine | 0.53 g | |
| Leucine | 0.94 g | |
| Lysine | 0.79 g | |
| Methionine | 0.29 g | |
| Cystine | 0.19 g | |
| Phenylalanine | 0.55 g | |
| Tyrosine | 0.39 g | |
| Valine | 0.61 g | |
| Histidine | 0.35 g | |
| Fat | 18.6 g | |
| Monounsaturated | 7 g | |
| Polyunsaturated | 1 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.79 g | |
| Saturated | 8.7 g | |
| Trans-Fats | 0.48 g | |
| Cholesterol | 98.3 mg | |
| Calcium | 33 mg | 3% |
| Copper | 0.11 mg | 12% |
| Iron | 2.9 mg | 16% |
| Magnesium | 21.4 mg | 7% |
| Manganese | 0.3 mg | 17% |
| Phosphorus | 140 mg | 20% |
| Potassium | 228 mg | 5% |
| Selenium | 22.1 µg | 40% |
| Sodium | 282 mg | |
| Zinc | 2.2 mg | 27% |
| Thiamin (vitamin B1) | 0.32 mg | 29% |
| Riboflavin (vitamin B2) | 0.31 mg | 28% |
| Niacin (vitamin B3) | 3.9 mg | 28% |
| Pantothenic acid (vitamin B5) | 0.63 mg | 13% |
| Pyridoxine (vitamin B6) | 0.23 mg | 18% |
| Folate (vitamin B9) | 82 µg | 21% |
| Cobalamin (vitamin B12) | 0.99 µg | 41% |
| Choline | 65.3 mg | 15% |
| Vitamin A | 115 µg | 16% |
| Vitamin C | 14.3 mg | 19% |
| Vitamin D (D2 + D3) | 11.9 IU | 2% |
| Vitamin E | 0.96 mg | 6% |
| Vitamin K | 2.5 µg | 3% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.6 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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