Recetas caseras | Healthy recipes
+ consejos nutricionales | nutritional tips

Bran empanadas


I can assure you that you will feel pleasure to prepare to your family and / or friends some homemade empanadas, baked with the filling that you like most.

And even more beautiful knowing that these empanadas are prepared at home, with few ingredients, with a nutritional quality much better than those found in the market and without doubt more economical.

This recipe is a good option because: The dough in addition to providing carbohydrates, is enriched with wheat bran to provide more fiber as well as the vegetables contained in the filling. As for the chicken breast, it is a lean meat and provides protein.

Carbohydrates: source of energy.
Fibers: improves intestinal transit, decreases blood sugar and provides greater satiety.
Proteins: regeneration of body tissues and provides greater satiety.

Dough:
Amount Ingredient
1/4 cup
Oil
1 tbsp
Skim milk
1/2 cup
Boiling water
2 cups
Flour
1/2 cup
Wheat bran
1 tbsp
Salt

Directions:
In a bowl mix all the ingredients, form the dough with your hands and knead for a few minutes until smooth.
Let it rest 15 minutes in a bowl covered with nylon.
Then separate it into three buns, stretch them finely, cut them into rectangles, circles or according to the shape you want to give them.


Filling:
1 boiled and shredded chicken breast
1 large grated carrot
1/2 onion
1 pinch salt
1 teaspoon curry
Grated ginger to taste
Flax seeds (necessary quantity)


Directions:
Mix the ingredients in a bowl and season them.
Assemble the empanadas, place them on a floured roasting pan, chop them with egg and sprinkle some flax seeds on top.
Take them to the oven at 356°F until golden brown.

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