#MeatlessMonday
has never been easier or more delicious. These simple vegetarian empanadas are made with lower-fat, lower-calorie wonton wrappers instead of pastry dough. Using wonton wrappers saves over 125 calories per serving and won’t spike blood sugar levels the way pastry dough will.
Fresh vegetables are lightly sauteed with cayenne pepper, fresh cilantro, and a hint of lemon zest, wrapped in a wonton wrapper and baked. This healthier option of cooking in the oven instead of frying also creates less mess in the kitchen – LOVE! A recipe the whole family will love, these empanadas are also perfect for parties. Make ahead and bake just before serving.
Moms – kids really love making these empanadas, too. Make it a family project. The kids will get to learn a few cooking skills, have fun and you get a few helping hands.
For our non-vegetarian friends,
adding chicken or ground turkey is easy. Just dice up 1/2 cup of cooked chicken or add 1/2 cup of cooked ground turkey and stir into the mix. One more quick tip, if you traditionally like rice in your empanadas, substitute 1/4 cup of cooked quinoa in place of the rice. You’ll add fiber, complete protein (great for vegans) and quinoa is lower glycemic, meaning it helps keep blood sugar levels more even.
Nutrition:
Serving size: 1 empanada
Calories: 31
Fat: 1g
Carbohydrates: 7g
Protein: 1g
Sodium: 48mg
Photos by Albert Evangelista In this calorie-slashing collection, The Bikini Chef® Susan Irby offers recipes for switching up ingredients that keep calories to a minimum. Complete with serving-size suggestions and “Skinny Secret” shortcuts to trim calories in little ways, here you’ll get expertly crafted recipes that include offerings for every meal of the day!
