If you have a hard time incorporating vegetables in your diet, doing so with the filling of an empanada can be the solution. The combination of vegetables and corn is not only delicious, but it is also ideal to eat if you are looking to lose weight or if you have diabetes, since it has a low glycemic index and brings a lot of satiety. You should know that corn, despite being considered as a starchy vegetable, in the same way as potatoes, sweet potato, sweet potato and cassava, it brings twice as much fiber. For its part, the chard is one of the vegetables that contributes less calories, it also presents a lot of fiber and is an iron source. In recipes we show you how to make vegetable and corn empanadas. Lets cook!
| 🚻 2 Diners | 🕘 45m | 🍵 Low Disturbance | 🤯 |
| Ingredients to make vegetable and corn empanadas: |
| 6 empanada discs 10 chard leaves 1 onion girl ½ cup of corn ½ teaspoon of nutmeg 2 tablespoons of grated cheese 1 tablespoon soup of soupable cheese 1 pinch of pepper 1 tablespoon soup of oatmeal |
| ADDITIONAL CHARACTERISTICS: Cheap cost, |
Ingredients to make vegetable and corn empanadas:
1. To start with the recipe for vegetable and corn empanadas, first peel and pump the onion to skip it in a pan with a teaspoon of oil. When it is transparent, lower the fire to the middle and add a tablespoon of hot water to prevent it from sticking, but not too much to boil. Continue adding water whenever necessary until it is caramelized.
2. Meanwhile, wash and pump the chard leaves or procse them so that they are smaller. You should not cook them to yield more and maintain their nutrients. In addition, in this way, they will not be so wet and the chard empanadas will not explode in the oven.
Trick: If you wish, you can replace chard by spinach and make delicious spinach empanadas.
3. Mix the onion sauteed with the chopped chard, the broken corn and the condiments. You can use frozen or can chicken. If you use fresh, cook it 4 minutes per unit in the microwave, in a covered container. Add the oatmeal to absorb moisture of it and thus the empanadas do not explode in the oven.
Trick: If you are vegan, avoid the cheeses mentioned in this recipe.
4. Fill the empanadas with the preparation of vegetables, previously moistening the edges. Ensures the closure with a fork, as you can see in the image.
5. dispute the empanadas in a previously greased grip and then cook them in the preheated oven at 200 ºC- 220 ºC for 10 minutes. You will observe that the dough is slightly golden.
6. When they are ready, you can serve your creamy corn and vegetables. To eat! Tell us in the comments your opinion and share with us a photograph of the final result.
