New Year’s Resolution: Low Calorie, Low-Fat, Low-Carb Beef Empanadas
January 2, 2009
How about a low-fat, low-calorie, low-carb appetizer to start the New Year? Is it really possible? Yes, it is… With bowl games going on and the Superbowl on its way in a few weeks, I thought I would share this appetizer recipe I developed recently for Laura’s Lean Beef Company. Each Empanada only has 85 calories, 1.5 grams of fat and 8 carbs, so you can indulge without breaking your New Year’s resolution. Using wonton wrappers and baking them in the oven is the key to their ease and delicious success.
Prep time: 10 minutes
Cook time: 25 minutes
Yield: 20 servings
1/2 pound lean ground round
1/4 cup finely chopped onion
1/4 teaspoon Cajun seasoning
1/4 teaspoon kosher salt
1/4 teaspoon ground black pepper
1/4 cup canned low-salt yellow corn, drained
1/3 cup salsa
1 tablespoon tomato paste
20 wonton wrappers
Salsa, low-fat sour cream (optional)
1. Preheat oven to 400°F.
2. Cook ground beef, onion and next 3 ingredients in a large nonstick skillet 5 minutes or until beef is browned; drain. Add corn and next 2 ingredients and cook until heated through. Remove and let cool.
3. Working with one wonton wrapper at a time, spoon 1 tablespoon beef mixture into center of each wrapper. Bring 2 opposite corners together and pinch the points to seal, forming a triangle. Place wrappers on a wire rack and repeat procedure with remaining wrappers and beef mixture.
4. Place empanadas on lightly greased baking sheets and coat lightly with cooking spray. Bake 4 to 6 minutes on each side, turning once or until golden. Serve with salsa and sour cream, if desired.