Chicken and Bean Puff Pastry Empanadas

Dairy Free
Health score
35%
Chicken and Bean Puff Pastry Empanadas
40 min.
12
928kcal

Suggestions

Ingredients

  • 15 ounce black beans drained and rinsed well canned
  • 0.3 teaspoon cayenne pepper 
  • 0.5 cup cilantro leaves fresh packed
  • clove garlic roughly chopped
  • cloves garlic pressed
  • teaspoon ground cumin 
  • small jalapeño finely minced seeded
  •  juice of lime juiced
  • 12 servings kosher salt 
  • 12 servings kosher salt and pepper black
  • small onion finely chopped
  • 1.5 teaspoon oregano dried
  • 14.5  1 (14.5-ounce) can pineapple pieces canned
  • package puff pastry prepared
  •  scallions finely sliced into 1/8-inch rounds
  • 1.5 cups meat from a rotisserie chicken shredded cooked finely
  • pinches caster sugar 
  • pound tomatoes ripe roughly chopped ( 3 medium)
  • 0.3 cup vegetable oil 
  • 0.3 cup vegetable oil for brushing

Equipment

  • bowl
  • frying pan
  • baking sheet
  • oven

Directions

  1. Heat oil over medium-high heat in a large skillet.
  2. Saute onions and garlic until onions are soft and translucent, about 4 minutes.
  3. Add spices, stir to mix fully, and cook for 2 to 3 minutes.
  4. Add black beans and chicken and season with salt and pepper, to taste. Cook until black beans are heated through, about 5 minutes, then remove from heat and let mixture cool fully.
  5. Add cilantro and stir well.
  6. Preheat the oven to 375 degrees F.
  7. Lay out a sheet of puff pastry on a lightly floured surface. Flour the top of the dough and roll out the puff pastry until it is about 1/16-inch thick and about 12 inches by 16 inches.
  8. Trim edges to size, if necessary.
  9. Cut 4-inch strips crosswise and lengthwise making 12 (4 by 4-inch) squares. Make sure the squares are well floured and stack them in a little pile.
  10. Fill a little dish with some room temperature water. Imagine each square you work with is separated in half by a diagonal.
  11. Place a couple tablespoons of filling in the top half. Dip a finger into the water and moisten the edges of the top half with water. Fold the bottom half to meet the edges of the top half. Use a fork to pinch and seal the edges. Lightly brush the tops with vegetable oil.
  12. Place finished pockets on a nonstick baking sheet and bake about 12 to 14 minutes, or until golden brown and puffy.
  13. In a medium bowl, combine the chopped tomatoes, pineapple, garlic, jalapeno and scallions.
  14. Mix well.
  15. Add lime juice, sugar, and salt, to taste. Toss well.
  16. Serve with the Chicken Empanadas.

Nutrition Facts

Calories928kcal
Protein6.44%
Fat24.8%
Carbs68.76%

Properties

Glycemic Index
37.31
Glycemic Load
85.79
Inflammation Score
-10
Nutrition Score
39.991303801537%

Flavonoids

Eriodictyol
0.05mg
Hesperetin
0.22mg
Naringenin
0.27mg
Luteolin
0.13mg
Isorhamnetin
0.29mg
Kaempferol
0.11mg
Myricetin
0.17mg
Quercetin
3.69mg

Nutrients percent of daily need

Calories:927.92kcal
46.4%
Fat:27.37g
42.11%
Saturated Fat:5.79g
36.18%
Carbohydrates:170.77g
56.92%
Net Carbohydrates:151.56g
55.11%
Sugar:109.62g
121.8%
Cholesterol:13.13mg
4.38%
Sodium:652.87mg
28.39%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.99g
31.98%
Vitamin C:532.44mg
645.38%
Manganese:10.51mg
525.71%
Fiber:19.21g
76.84%
Vitamin B1:1.11mg
73.99%
Vitamin B6:1.38mg
69.21%
Copper:1.36mg
68.15%
Folate:261.53µg
65.38%
Vitamin B3:9.07mg
45.35%
Potassium:1491.82mg
42.62%
Vitamin K:44.06µg
41.96%
Magnesium:161.27mg
40.32%
Vitamin B2:0.55mg
32.37%
Iron:5.5mg
30.56%
Vitamin B5:2.62mg
26.25%
Selenium:15.93µg
22.76%
Vitamin A:1070.74IU
21.41%
Phosphorus:199.17mg
19.92%
Calcium:176.17mg
17.62%
Zinc:2.1mg
14.03%
Vitamin E:1.53mg
10.21%