We’ve partnered with Denise Schroeder, Health & Human Sciences Extension Educator, from the Purdue Extension office to bring you a meal that contains all five food groups and is packed with protein. Enjoy these healthy grande empanadas with your family this week!

Healthy Grande Empanadas

These large empanadas are delicious as a main dish, and (if you count tomatoes as a fruit) they contain foods from all five food groups. If you’re feeding just one or two people, bake one empanada and freeze the other one for later.

Serves 4 – 6

Makes 2 large “grande” empanadas

Ingredients

1 pound ground beef (90% lean) or ground venison

1 medium yellow onion, chopped

1 clove garlic, chopped

2 cups frozen corn

¼ cup salsa

½ teaspoon chili powder

¼ teaspoon salt (optional)

¼ teaspoon black pepper, preferably freshly ground

1 cup shredded cheese (such as cheddar or Monterey Jack or a favorite cheese of your choice)

2 refrigerated pie crusts (This is what the original recipe calls for, but to put a healthy spin on it, try using one of these healthier pie crust alternatives)

1 egg, slightly eaten with 1 tablespoon water (prepare just before baking empanadas)

Serve with salsa

Directions

1. Heat large nonstick skillet over medium-high heat until hot. Add ground meat, onion and garlic. Cook 8-10 minutes, breaking into small crumbles; stir occasionally until beef is no longer pink. Pour off drippings.
2. Reduce heat to medium. Stir in corn, salsa, chili powder, salt and pepper. Cook and stir until corn is thawed, 1-3 minutes. Remove from heat and stir in the cheese.
3. Transfer meat mixture to a shallow pan, cool about 20 – 30 minutes; then refrigerate until mixture is thoroughly cool.

To Make Empanadas without Freezing Them

After meat mixture has cooled, spray a rimmed baking sheet with nonstick cooking spray. Unfold one of the pie crusts on the sheet. Spoon beef mixture evenly over ½ of dough, leaving ½ inch border around the edge. Moisten edge of dough with water; fold pastry over filling. Press edges of dough together with fork to seal. Prick center of dough with fork once or twice to form steam vents. Repeat with second crust.

Baking Instructions

1. Place oven rack in middle position and preheat oven to 400oF. Spray a rimmed baking sheet with nonstick cooking spray.
2. Lightly beat the egg with 1 tablespoon water and brush crusts with the egg wash.
3. Bake until golden brown, 20-25 minutes or until empanadas are done (empanadas are done when they reach internal temperature of 165F as measured by a food thermometer.) Start checking for doneness about 5 minutes early. If empanada browns before it is done cover loosely with foil and continue heating until done.
4. Let empanadas cool for 5 minutes before cutting into wedges. Cut each empanada into 2-3 wedges. Enjoy with salsa.

If you make this recipe, let us know how it turns out!

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