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Description
This is me trying to make something different with healthy ingredients so we can eat and not feel guilty about. Empanadas are a typical Venezuelan food, made with corn flour, filled with either cheese, meat or chicken and typically fried. That's where the difference in flavor comes into play...and of course, in calories!
Ingredients
US|METRIC
2 SERVINGS
- 2 green plantains
- 1 Tbsp. corn flour (I used Harina P.A.N.)
- 1 tsp. flax (powder)
- salt
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Directions
- Boil the plantains until they are soft, take out of the water and mash. Set aside to cool so its easier to handle later on. Add the corn flour and flax powder and mix, the idea is that it becomes some sort of 'dough', if it needs a little more to hold together, I would add more flour to it...Add salt & pepper to taste.
- Place a plastic paper on the counter and grab a handful of the dough, place in the paper and extend to make a circle, add whatever your desired filling and fold the plastic in half to fold the plantain dough covering the filling. Make sure you close it properly. This should be done for the complete amount of the dough.
- To cook, I have an empanada maker which makes everything simpler, however, you can heat some coconut oil in a pan and place to cook on each side and then transfer to an oven for about 10 - 15min. Remember, the plantain is already cooked, so it shouldn't take that long!
NutritionView More
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250Calories
Sodium
Fat
Carbs
Fiber
Potassium
Calories250Calories from Fat9 |
% DAILY VALUE |
Total Fat1g2% |
Saturated Fat0g0% |
Trans Fat |
Cholesterol |
Sodium400mg17% |
Potassium980mg28% |
Protein3g |
Calories from Fat9 |
% DAILY VALUE |
Total Carbohydrate64g21% |
Dietary Fiber6g24% |
Sugars27g |
Vitamin A40% |
Vitamin C60% |
Calcium4% |
Iron20% |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Reviews(1)
Jane Pierre 5 years ago
Didn't work out for me to become dough like consistency. But baked it as is without filling (since it couldn't fold over) and it was deliciously sweet.