Here is how Barbecue Chicken Empanadas may help you in weight loss
Weight administration needs fixed efforts. If you're someone making an attempt to shed some extra kilos then that you must all the time be in your toes. Watching your calorie consumption and in addition sticking to a balanced weight loss program is the secret to an effective weight loss routine. It becomes actually hectic to strike that right stability between taste and well being and subsequently, we need to find an in-between resolution where taste meets health.
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Before you jump to Barbecue Chicken Empanadas recipe, you may want to read this short interesting healthy tips about Heart Friendly Foods You Should Eat.
You already know that you need to have a fit and healthy heart. After all, if your heart is unhealthy then the rest of you isn’t going to be healthy also. You already know that if you want your heart to be healthy, you should follow a good and healthy lifestyle and get regular exercise. However, are you aware that there are several foods that have been proven to help you improve the health of your heart? Continue reading to discover which foods are beneficial for your heart.
Beans–would you believe it?–are extremely good for your heart. Sure, the after-effects of ingesting beans may not be the best for your nose, but they are extremely healthy for you. This doesn’t mean that just consuming beans will weaken the effects of other bad foods you might be eating. What we are saying is that substituting in beans or edamame for the chicken on your green salad or eating a soy burger rather than a beef hamburger is a superb idea. Thankfully, beans are very good tasting and you never know, you could end up preferring them to your hamburgers and chicken.
There are lots of foods out there that that are great for your body. No doubt, the foods cited in this article can help your body in numerous ways. They are essentially great, though, for promoting a healthy heart. Start eating these heart-healthy foods on a regular basis. Your heart will be grateful for it!
We hope you got insight from reading it, now let’s go back to barbecue chicken empanadas recipe. To cook barbecue chicken empanadas you only need 11 ingredients and 11 steps. Here is how you do that.
The ingredients needed to prepare Barbecue Chicken Empanadas:
- Get 4 Bone-in chicken breasts (about 2 cups shredded)
- Provide 2 Corn on the cob (to yield about 1/2 cup kernels)
- Get 1 tbsp Olive oil
- Take 2 medium Potatoes, peeled and diced (about 1 cup)
- You need 1 small Sweet onion, finely chopped (about 1/4 cup)
- You need 2 Fresh jalapeno, seeded and finely chopped, (about 2 tablespoons)
- Use 3 large Garlic cloves, minced
- You need 1 cup Barbecue Sauce
- Prepare 1 Egg white
- Provide 1 packages Empanada discs (14 ounce package, found in frozen section of most markets), thawed overnight in refrigerator or a couple of hours on countertop (leave in package to thaw).
- You need 1 Few springs fresh cilantro for garnish
Instructions to make Barbecue Chicken Empanadas:
- Place chicken in a large stock pot and add water to cover chicken. Bring to a boil, then immediately turn heat to low. Simmer for 20 minutes. Turn off heat, remove chicken from water and place on a plate to cool. Once cooled, pull chicken from bones into fine shreds. Measure out 2 cups and set aside. *Note: Do NOT overcook chicken, or the meat will be chewy. It will continue to cook during baking.
- Heat a heavy cast iron grill pan over high heat and add corn, turning cobs frequently until blackened in several spots, about 4 minutes per 4 sides. Remove from pan, let cool. Slice kernels from cobs and measure out 1/2 cup and set aside.
- Heat large saute pan over medium heat and add 1 tablespoon olive oil. Add diced potatoes and stir fry for approximately 10 minutes, until potatoes are soft and golden brown. Add chopped onion and chopped jalapeno and stir fry for an additional 5 minutes. Add minced garlic and continue to stir fry for another 2 minutes, so as not to burn the garlic.
- Lower heat to medium low, add shredded chicken, corn kernels, and 1 cup of barbecue sauce to pan and gently fold ingredients together to cover with sauce. Simmer mixture for about 5 minutes. Turn off heat and allow mixture to cool in pan.
- At this point, preheat oven to 350°F.
- Gently separate dough disks and, using a rolling pin, place each disc on a piece of wax paper and roll each disc out until each is about 1 inch larger in diameter. Scoop out 1/4 cup of filling and spread horizontally along the center of each empanada disc. Gently bring the bottom edge over the filling and press to the top of the disc to form a semi-circle and press firmly together to seal. Starting from one corner of the empanada to the other end, pinch to seal or simply crimp together with a fork. Set side-by-side down the length of a parchment-lined half baking sheet. You should have 10 filled empanadas with leftover filling that will go well as a topping over rice.
- Whip egg white until foamy and, using a pastry brush, lightly brush tops (including crimped parts) of each filled empanada.
- Bake at 350°F for 20 minutes, until tops of empanadas are golden brown.
- Remove from oven, let cool for 5 minutes, and serve.
- *Serve alongside barbecue rice and garnish with fresh cilantro.
- Note: Filling can be made ahead and stored in the refrigerator overnight.
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