River Bend Medical Associates

A Progressive & Culturally Diverse Family Medical Practice

Follow Us

Beef Empanadas

Created by Carmelita Lombera, RDN

Print Recipe
 Beef Empanadas
Enjoy the cultural dish cooked in an air fryer to reduce calories but still full of flavor! You can serve with salsa and chopped veggies to create a balanced dish. Refrigerate leftovers for up to 7 days, or store in the freezer for 1-3 months.
healthy Mexican food recipes from West Sacramento nutritionist
Course Entrees, Snacks
Cuisine Healthy Diabetic, Weight Management
Keyword 100 calories or less, diabetic friendly, family friendly, gluten-free, high protein, kidney friendly
Prep Time 10 min
Cook Time 30 min
Servings
Ingredients
Course Entrees, Snacks
Cuisine Healthy Diabetic, Weight Management
Keyword 100 calories or less, diabetic friendly, family friendly, gluten-free, high protein, kidney friendly
Prep Time 10 min
Cook Time 30 min
Servings
Ingredients
healthy Mexican food recipes from West Sacramento nutritionist
Instructions
  1. Coat large skillet with olive oil spray and cook meat with spices and veggies until fully cooked, set aside
  2. Mix corn masa with chicken broth to make dough, form into 1” balls, use tortilla press to flatten to 6”
  3. Add 1-2 Tbsp. filling and 1 Tbsp. cheese to center of flattened dough, fold over, press down sides to form empanada
  4. Spray each side with olive oil spray and cook in air fryer for 10-15 minutes, until golden
  5. Serve with a side of salsa and enjoy!
Recipe Notes

Nutrition Facts:

Serves: 12
1 serving = 1 empanada
Calories: 160
Fat: 5 g
Saturated fat: 2 g
Sodium: 55 mg
Potassium: 117 mg
Carbohydrate: 17 g
Fiber: 2 g
Total sugars: 1 g
Protein: 11 g
Choices/Exchanges: 1 protein, 1 starch, ½ dairy, ½ vegetable

Share this Recipe