WW Chicken Empanadas

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The WW Chicken Empanadas are amazing. These taste really nice. There is no guilt, especially for Weight Watchers. This is because we use lighter alternatives. You can prepare this in 40 minutes. We can have this as a satisfying snack. Usually, the empanadas we eat are heavy. They use a deep-frying method. The ingredients are heavier as well. This recipe for WW Chicken Empanadas offers a good alternative. We get lower WW points and caloric count from this version. We utilize non-fat Greek yogurt, shredded chicken, and cooking spray. For the filling, we use veggies and seasonings. They can come out as warm and golden empanadas. Make them for gatherings, snacking, parties, busy days, or for appetizers.

STATS:

  • Number of calories: 150 kcal
  • Prep duration: Twenty minutes
  • Portion size: 1 empanada
  • Cook duration: 18-20 minutes
  • Cuisine: Latin
  • Total duration: 40 minutes
  • Course: Snack / Appetizer
  • Diet: Weight Watchers
  • Serving: 8

EQUIPMENT:

  • Fork
  • Parchment paper
  • Skillet
  • Baking tray
  • Rolling pin
  • Mixing bowl

INGREDIENTS:

DOUGH:

  • 1 cup all-purpose flour
  • Half tsp salt
  • 1 cup non-fat Greek yogurt

FILLING:

  • One cup of cooked, shredded chicken
  • ½ cup finely chopped onion
  • Half a cup of diced bell pepper
  • 1 tsp garlic powder
  • Pepper
  • 1 tsp paprika
  • Half tsp cumin
  • Salt
  • 2 tbsp tomato paste
  • 1 tbsp water
  • Light cooking spray

INGREDIENT NOTES:

ALL-PURPOSE FLOUR:

  • We make use of this for the dough. When making dough, it becomes soft. You can create piles with it with ease. This flour also feels light. The dough also holds the filling well inside it. If you want a substitution, use whole-wheat flour.

NON-FAT GREEK YOGURT:

  • It provides moisture to the empanadas. This also makes them softer. With its use, you don’t require oil. The WW points also remain low with its use. This can also help in mixing everything together. If you need an alternative, use low-fat yogurt. The caloric count will slightly rise.

SHREDDED CHICKEN:

  • This lean chicken can keep lower WW points. This has higher levels of protein in it. While mixing it in the filling, it gets juicy. If you require a substitute, use lean ground turkey. Using tofu crumble is also an option.

ONION:

  • Using an onion will not increase the calories. We get moisture from adding them. These are also naturally sweet. Green onions are a good substitution option.

BELL PEPPER:

  • Adding these to the filling makes the empanadas fresh. These are also healthy. These provide the empanadas with a nice color. Other options to use are spinach or mushrooms.

GARLIC POWDER:

  • You do not require pan-frying with powder. This can include a savory taste easily. You can utilize a fresh one as well.

PAPRIKA:

  • Paprika can include a smoky taste in the filling. It also adds a nice color. Using smoked paprika will also work. It will make the recipe spicier.

TOMATO PASTE:

  • This tomato paste makes the filling rich. It can also help in combining all the ingredients. For substitution, use tomato sauce.

COOKING SPRAY:

  • This is a good alternative to oil. This is fine for Weight Watchers to use. The caloric count also does not increase much. If utilizing olive oil, use only a small amount for brushing.

INSTRUCTIONS:

  1. The first step is to make the dough.
  2. Take a mixing bowl.
  3. Put in salt, non-fat Greek yogurt, and flour.
  4. Mix properly.
  5. Knead it for one minute.
  6. Heat your oven to 200°C.
  7. Then, take a skillet.
  8. Spray the cooking spray in it.
  9. Cook the bell pepper and onion in it.
  10. Then, add water, tomato paste, spices, and chicken.
  11. Combine everything properly.
  12. Keep cooking for 4 minutes.
  13. Take the dough.
  14. Make eight equal balls from it.
  15. Roll them.
  16. Create small circles from them.
  17. Include 2 tbsp filling in each.
  18. Fold to create a shape like empanadas.
  19. Tightly secure the edges with a fork.
  20. Bake for around twenty minutes.
  21. Enjoy your warm & yummy empanadas.

SERVING SUGGESTIONS:

  • Take some veggies. Steam them. Pair these empanadas with the veggies.
  • Make a salad that is WW-friendly. Serve these empanadas along with it.
  • Mix some lime in low-fat Greek yogurt. Serve this dip alongside the empanadas.

TIPS:

  • You can refrigerate the dough if you feel it is sticking. Place it for 10 minutes.
  • Fill the dough with a decent amount. This way, they will bake nicely.
  • To create circles from the dough, utilize a smaller rolling pin.

STORAGE INFORMATION:

FRIDGE:

  • Take a container that is tight enough. Place the empanadas in it for 4 days only.

FREEZER:

  • Freezing time for cooked and uncooked ones is 2 months only.

FAQs:

Will they cook nicely in the air fryer?

  • Yes. They will crisp nicely. They will also cook quickly.

What to add to make them spicy?

  • Jalapenos or chili flakes are good choices for spiciness.

Will my empanadas remain crispy?

  • To maintain crispiness, place them in the oven. Also, warm them using an air fryer.

NUTRITIONAL INFORMATION:

Total carbs: 20 g

Fiber: 2 grams

Calories: 150 kcal

Protein: 11 g

Fat: 2.5 grams

Net carbs: 18 grams

Calcium: 40 g

Iron: 1.1 grams

Vitamin A: 150 IU

Sodium: 220 grams

Potassium: 150 g

Portion size: 1 empanada

WW Points: 3 to 4 points