empanadas

hot flash cook

Hot Flash Cook Empanadas

serves 12

ingredients

• 2 cups whole-wheat pastry flour

  blood sugar & pre-diabetestired & low energy
• 1 tsp salt
• 4 tbsp cold butter, cubed

  heart health
• 2 tbsp extra-virgin olive oil
• 1 egg yolk
• 4–5 tbsp ice water
• 1 tbsp extra-virgin olive oil (for cooking)
• 1 small onion, diced
• 2 cloves garlic, minced
• 6 oz ground beef (lean)

  muscle losstired & low energy
• 2 oz cooked brown or green lentils
• 1/2 cup diced potato
• 1/4 cup green olives, chopped
• 2 tbsp raisins

  blood sugar & pre-diabetes
• 1 tsp ground cumin
• 1/2 tsp paprika
• Salt and pepper to taste
• 1 egg, beaten (for egg wash)

method

1. Make dough: mix whole-wheat pastry flour and salt. Cut in cold butter and olive oil until breadcrumb texture. Stir in egg yolk and ice water until dough comes together. Wrap and chill 30 min.
2. Make filling: heat olive oil in a skillet over medium. Sauté onion and garlic until soft. Add ground beef and cook until browned. Stir in lentils, potato, olives, raisins, cumin, paprika, salt, and pepper. Simmer 8–10 min until potato is tender. Cool slightly.
3. Assemble: roll dough thin on floured surface. Cut 4-inch rounds with a glass or cutter. Place 2 tbsp filling on each round, fold in half, and seal edges with a fork.
4. Bake: arrange on parchment-lined baking sheet. Brush with beaten egg. Bake at 375°F for 20–25 min until golden.