Venezuelan Empanadas

Health score
29%
Venezuelan Empanadas
54 min.
6
736kcal

Suggestions

Ingredients

  • medium avocado peeled halved seeded
  •  bay leaves 
  • 1.3 cups cilantro leaves (leaves and stems)
  • 3.5 cups precooked cornmeal (such as P.A.N. brand)
  • 0.3 cup flour all-purpose
  • clove garlic crushed
  • cloves garlic minced
  • 0.3  bell pepper diced green
  • 0.3  bell pepper green chopped
  • 0.3 teaspoon ground cumin 
  • servings kosher salt 
  • servings kosher salt and pepper freshly ground
  • 0.5 cup olive oil extra-virgin
  • tablespoons olive oil extra-virgin
  • 0.5 medium onion diced
  • 0.3 teaspoon oregano dried
  • teaspoons paprika 
  • servings pepper freshly ground
  • 1.5 pounds beef blade roast trimmed cut into 4 pieces,
  • tablespoon salt 
  • teaspoons complete seasoning spanish ( seasoning blend, found in the spice aisle)
  •  scallion chopped
  •  shallots diced
  • tablespoons sugar 
  • 1.5 tablespoons butter unsalted
  • 1.5 tablespoons vegetable oil plus more for greasing and frying
  • teaspoons vinegar white

Equipment

  • bowl
  • frying pan
  • baking sheet
  • sauce pan
  • oven
  • knife
  • blender
  • plastic wrap
  • kitchen thermometer

Directions

  1. Place the beef, bay leaves, 1 tablespoon salt and water to cover in a saucepan and bring to a boil over medium heat. Reduce to a simmer, cover and cook until the meat is almost falling apart, about 1 hour 30 minutes.
  2. Transfer the meat to a bowl and shred with a fork; cool. Reserve the broth.
  3. Heat the olive oil in a large skillet over medium-high heat.
  4. Add the onion, bell pepper, garlic and shallot; cook until the onion is translucent, about 3 minutes. Stir in the scallion, paprika, sazon completa, oregano, cumin and 1/4 teaspoon pepper.
  5. Add the beef and 1 cup of the reserved broth and cook over medium heat until thick, about 10 minutes. Season with salt.
  6. Mix 3 1/2 cups hot water, the sugar, vegetable oil, butter and salt in a medium bowl until the butter melts. Stir in the cornmeal and flour until a soft dough forms, then knead on a clean surface until the dough comes together. Shape into 12 balls, using about 1/2 cup dough for each.
  7. One at a time, sprinkle each dough ball with water, place between two pieces of lightly oiled heavy-duty plastic wrap (a cut resealable bag works well) and roll into a 7-inch circle.
  8. Remove the top sheet of plastic and place 2 to 3 tablespoons filling in the center of the dough. Use the bottom piece of
  9. plastic to fold the dough in half over the filling and press to seal. Trim into a half-moon shape with a knife or press down with the round edge of a bowl.
  10. Remove the plastic and place the empanada on a parchment-lined baking sheet.
  11. Preheat the oven to 300 degrees F.
  12. Heat 1 inch of vegetable oil in a large skillet until a deep-fry thermometer registers 365 degrees F. Fry the empanadas in batches until golden, about 4 minutes per side.
  13. Transfer to a paper-towel-lined baking sheet; keep warm in the oven.
  14. Combine the cilantro, olive oil, avocado, bell pepper, scallion, vinegar and garlic in a blender.
  15. Add 1 teaspoon salt and 2 teaspoons pepper and puree until smooth. Thin out the sauce with up to 1/4 cup water and serve with the empanadas.
  16. Photograph by Kate Mathis

Nutrition Facts

Calories736kcal
Protein19.16%
Fat35.17%
Carbs45.67%

Properties

Glycemic Index
94.43
Glycemic Load
48.28
Inflammation Score
-8
Nutrition Score
33.406087029239%

Flavonoids

Cyanidin
0.11mg
Epicatechin
0.12mg
Epigallocatechin 3-gallate
0.05mg
Apigenin
0.02mg
Luteolin
0.5mg
Isorhamnetin
0.46mg
Kaempferol
0.1mg
Myricetin
0.03mg
Quercetin
4.08mg

Nutrients percent of daily need

Calories:736.24kcal
36.81%
Fat:29.17g
44.88%
Saturated Fat:6.57g
41.03%
Carbohydrates:85.25g
28.42%
Net Carbohydrates:72.49g
26.36%
Sugar:8.86g
9.85%
Cholesterol:72.16mg
24.05%
Sodium:3268.13mg
142.09%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.75g
71.51%
Vitamin C:65.19mg
79.02%
Vitamin B6:1.2mg
59.79%
Vitamin B3:11.89mg
59.43%
Fiber:12.76g
51.02%
Zinc:7.4mg
49.32%
Phosphorus:468.64mg
46.86%
Manganese:0.9mg
45.08%
Vitamin K:45.45µg
43.28%
Iron:6.73mg
37.4%
Calcium:371.92mg
37.19%
Magnesium:144.89mg
36.22%
Vitamin B12:1.93µg
32.23%
Vitamin B1:0.42mg
27.83%
Potassium:899.33mg
25.7%
Folate:90.73µg
22.68%
Selenium:15.64µg
22.34%
Vitamin E:3.24mg
21.59%
Copper:0.42mg
21.14%
Vitamin B2:0.33mg
19.42%
Vitamin A:781.88IU
15.64%
Vitamin B5:1.48mg
14.81%