Lauren Kelly Nutritionist

Better Health, Better Food, Better You

My favorite Cinco de Mayo Recipe and New Goals for May

on May 4, 2012

Happy Quatro de Mayo!!

Ok, I know that isn’t the date you are supposed to be celebrating, but for all intents and purposes we will start celebrating TODAY 🙂

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 )

Happy Cinco (or Quatro) de Mayo!!!

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

Now let’s talk about our new goals for May…

I supposed I got a little sidetracked with the JUMP START beginning this week.  As you know I like to write down some new goals for the new month to keep me on track.

My goal for this month is to get more sleep!  Sleep is crucial to maintaining good health and a healthy weight.  If you don’t get enough sleep then your metabolism doesn’t function as well.  Also when you are tired, you tend to grab the doughnut and extra cup of coffee….this leads to a sugar spike and then a crash (which makes you MORE tired). It is a vicious cycle!  Try to get 7-8 hours of sleep a night. You should wake up rested and ready to start your day with a healthy breakfast!

So tell me…what is your health goal for May?


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