Lauren Kelly Nutritionist

Better Health, Better Food, Better You

Turn the Superbowl into a fiesta with these empanadas!

on January 29, 2012

Ok, I am starting off by warning you, these are ADDICTIVE!! I love these so much and they are perfect as a main dish with a side salad, or as an appetizer (think Superbowl everyone!!)  Now before I get criticized, these are NOT one of the lowest calorie recipes I have made, but they are loaded with protein and fiber! I don’t make these often, but with the Superbowl coming up, I thought this would be the perfect game time appetizer.  I also love have versatile empanadas are, you make them with whatever you like.  This is how we like them here in the Kelly house…

First off, I use these…GOYA empanada discs.  You can make your own lower calorie dough or use pastry puff, but I like these for the convenience and ease…

They are so easy to use and are the perfect size to stuff your empanadas.


  • 2 packages of Goya empanada discs (10 in each bag so 20)
  • 1 lb of lean ground beef, turkey or chicken (I use turkey)
  • 1 can pinto beans, drained and rinsed
  • 1 can black beans, drained and rinsed
  • 1 10 oz package of organic frozen corn
  • 6 plum tomatoes, diced
  • 1/2 teaspoon red pepper flakes
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon coriander
  • 1/3 teaspoon cumin
  • 1/2 teaspoon salt
  • 1/2 reduced fat mexican blend finely shredded cheese
  • 1/2 cup water
  • 1 tablespoon of extra virgin olive oil
  • 1/2 white onion, finely diced
  • Preheat oven to 350 degrees F.
  • Place olive oil in skillet with onion.  Sautee’ 1-2 minutes over medium heat until translucent.
  • Add ground turkey and sautee’ until no longer pink.  Add 1/2 cup water, cumin, coriander, chili powder and red pepper flakes. Stir until well mixed and put it to low heat.
  • Add frozen corn, beans and tomatoes.  Make sure it is completely mixed and let sit for a few minutes. Remove from heat.
  • Take out your Goya Discs and two baking sheets sprayed with non-stick cooking spray.  Next, lay the discs flat and spread 2 spoonfuls of the meat mixture on the bottom half of the disc (as shown in picture below) sprinkle some cheese on top.

  • Fold over and pinch the ends closed with your fingers. Make sure the ends are completely closed.  You can also take a fork and make slit marks along the edges
  • Continue to make all of the empanadas.  Place in preheated oven for 20-25 minutes until light golden brown.  I always have leftover meat so I usually make a taco salad the next day with fresh cilantro or make them into wraps (kids love those!) You will be guaranteed to score points with your family with these! ENJOY : O )

Nutrition Facts
Serving Size 1 empanada
Amount Per Serving

% Daily Value*
Total Fat

Trans Fat



Total Carbohydrates

Dietary Fiber




* Nutrition information provided by  May not be 100% accurate


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