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Recipe - High Protein Chicken Empanada

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High Protein Chicken Empanada
High Protein Chicken Empanada
By David Reid 2 min read

I realize the photo does not look remotely like an Empanada.

Ingredients

Chicken

  • 3 pounds chicken breast
  • Garlic Powder
  • Paprika
  • Pepper
  • 0.5 Cups Tomato Salsa
  • 0.5 Cups Buffalo Sauce (0.5 cups Frank’s, 1 Tablespoon Butter)
  • 4 cups fat free Mozzarella
  • Fresh Chives

High Protein Buffalo Sauce

  • 2 cups 2% cottage Cheese
  • 2 oz 1/3 fat Cream Cheese
  • 0.5 Cups Buffalo Sauce (0.5 cups Frank’s, 1 Tablespoon Butter)
  • 0.25 Cups Fat Free Milk

Dough

  • 500g Self Rising Flour
  • 520g Greek Yogurt
  • Garlic Powder
  • Salt

Tools

  • Pressure Cooker

Instructions

High Protein Buffalo Sauce

  1. Add all ingredients into a blender and blend it.

Chicken

  1. Sear chicken Breast
  2. Add chicken breast, 0.5 cups tomato Salsa, 0.5 cups Buffalo Sauce, and 1.5 cups water to pressure cooker
  3. Pressure cook high for 17 minutes, natural release, do not keep warm.
  4. Shred chicken
  5. add 4 cups fat free Mozerella, and saute until cheese has melted and combined with the chicken.
  6. Mix in the High Protein Buffalo Sauce, and a bunch of chopped up chives.

Dough

  1. Combine all ingredients. Add water as needed while kneading ingredients together until you have one uniform ball.
  2. Cut the ball into 10 equal pieces
  3. Roll each piece out into a thin sheet, similar to a tortilla.

Forming the Empanada

  1. Add Chicken mixture to each flattened dough ball, then fold it closed. It should look like a giant potsticker. Or a hot pocket. Or a ravioli. Or a calzone.
  2. Add oil to a pan and fry each Empanada until it develops a nice color on every side.

Totals

Chicken totals:

Ingredient Cal Carb Protein Fat Sugar Fiber
3 LBS chicken breast 1320 0g 288g 12g 0g 0g
2oz Low Fat Cream Cheese 140 2g 4g 12g 2g 0g
0.5 Cups Tomato Salsa 60 12g 0 0g 0g 0g
1 Cups Frank’s 0 0g 0g 0g 0g 0g
2 oz butter 200 0g 0g 22g 0g 0g
4 cups 0% Mozzarella 360 16g 72g 22g 0g 0g
16oz 2% Cottage Cheese 360. 16g 48g 10g 16g 0g
0.25 cups 0% Milk 22.5 3.25g 2.25g 0g 3.25g 0g
TOTAL 2462.5 49.25g 414.25g 78g 21.25g 0g

Dough totals (1020g):

Ingredient Cal Carb Protein Fat Sugar Fiber
500g Self rising Flour 1667 367g 50g 0g 0g 0g
520g 0% Greek Yogurt 306 24.5g 49g 0g 0g 0g
4TBSP Oil (for cooking) 480 0g 288g 56g 0g 0g
TOTAL 2453 391.5g 99g 56g 0g 0g

Grand Total:

Ingredient Cal Carb Protein Fat Sugar Fiber
GRAND TOTAL (Dough + Chicken) 4915.5 440.75g 801.25g 134g 21.25g 0g

Per Empanada

You will have extra chicken filling left over. Next time I make this i’ll measure how much chicken filling goes into each Empanada. For now these are estimates based on making 10 Empanadas:

Combined totals (Chicken + Dough, 102g dough and 129g chicken per Empanada, 211g per Empanada)

Source Calories Carbs Protein Fat Sugar Fiber
Chicken 158.8 3.18 26.72 5.0 1.3 0
Dough 245.0 39.0 9.9 5.6 0 0
TOTAL 403.8 42.18 36.62 10.6 1.3 0
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