If you're looking for a savory, small bite that's packed with flavor, look no further than a Mexican Empanada. These hand-held turnovers are filled with a delicious blend of meat and vegetables, making them the perfect appetizer or snack. At just 322 calories per serving, they're also a relatively healthy option for those watching their waistline.

Empanadas are traditionally made with a mixture of beef and vegetables, but you can also find them filled with chicken, pork, or even seafood. The dough is typically made from flour, water, and butter or lard, and is rolled into thin circles before being filled and folded into a half-moon shape. Empanadas can be baked or fried, depending on your preference, and are often served with a variety of dipping sauces and sides.

In this article, we'll explore the history behind Empanadas, the different varieties you can try, and how this classic Mexican dish can fit into a well-balanced diet.

What is a Mexican Empanada?

A Mexican Empanada is a type of turnover that is filled with a mixture of meat, vegetables, and spices. It is a popular snack or appetizer in Mexican cuisine that is often served at parties or outdoor gatherings. The dough is typically made with flour, water, and butter or lard, and the filling can be customized to your liking. Empanadas are similar to other types of turnovers found in different parts of the world, such as the South American empanada or the Indian samosa. However, they have their own unique flavor profile thanks to the use of Mexican spices and seasonings.

What is the filling of an Empanada?

The filling of an Empanada typically consists of a mixture of meat, vegetables, and spices. The most common filling is beef, which is often mixed with onions, peppers, and various herbs and spices. However, you can also find Empanadas filled with chicken, pork, or even shrimp or fish. Vegetarian options are also available, with fillings such as cheese, spinach, or potatoes. The filling can be customized to your liking, so feel free to experiment with different ingredients and flavors!

How is an Empanada cooked?

Empanadas can be baked or fried, depending on your preference. Baked Empanadas are typically healthier, as they contain fewer calories and less fat than their fried counterparts. However, fried Empanadas have a crispy, golden crust that some people prefer. To bake Empanadas, preheat your oven to 375°F and place the turnovers on a baking sheet lined with parchment paper. Bake for 20-25 minutes, or until the crust is golden brown and crispy. To fry Empanadas, heat a few inches of oil in a large skillet or deep fryer. Fry the turnovers for 3-4 minutes on each side, or until they are golden brown and crispy.

What is the history behind Empanadas?

Empanadas originated in Spain, where they were a popular snack for laborers and travelers. The word 'empanada' comes from the Spanish word 'empanar', which means 'to coat with bread'. Empanadas made their way to Mexico during the colonial period, where they were adapted to include local flavors and ingredients. Today, they are a staple in Mexican cuisine and can be found in street food stalls, markets, and restaurants throughout the country.

What are the different types of Empanadas?

There are many different types of Empanadas, each with its own unique filling and flavor profile. Some of the most popular varieties in Mexican cuisine include: - Beef Empanadas: The classic Empanada filling, made with ground beef, onions, peppers, and spices. - Chicken or Pork Empanadas: Similar to beef Empanadas, but made with chicken or pork instead.

What are the nutritional benefits of Empanadas?

While Empanadas are not exactly a health food, they do offer some nutritional benefits. The filling typically contains a variety of vegetables, such as onions and peppers, which are a good source of vitamins and minerals. The dough is also a source of carbohydrates, which can provide energy. However, Empanadas can be high in calories, fat, and sodium, depending on the type of filling and cooking method used. As with any food, it's important to enjoy Empanadas in moderation as part of a balanced diet.

How can Empanadas fit into a balanced diet?

Empanadas can be part of a balanced diet when enjoyed in moderation. To make them a bit healthier, opt for baked Empanadas instead of fried, and fill them with vegetables and lean protein such as chicken or turkey. Pair your Empanadas with a salad or some grilled vegetables to add more fiber and nutrients to your meal. And don't forget to choose a healthy dipping sauce, such as salsa or guacamole, instead of high-fat options like sour cream or cheese dip.

What are some popular side dishes to serve with Empanadas?

Empanadas are often served with a variety of sides to make a complete meal. Some popular options include: - Rice and Beans: A classic Mexican side dish that pairs well with Empanadas. - Salad: A fresh, crisp salad can balance out the richness of the turnovers.

How can Empanadas be made vegetarian or vegan?

Empanadas can be made vegetarian or vegan by using a filling made from vegetables, beans, or tofu. Some tasty options include: - Spinach and Feta Empanadas: Filled with sautéed spinach, feta cheese, and onions. - Sweet Potato and Black Bean Empanadas: Filled with mashed sweet potato, black beans, and spices.

What are some different dips or sauces to serve with Empanadas?

Empanadas can be served with a variety of dipping sauces or salsas to add extra flavor. Some popular options include: - Salsa Verde: A tangy, green salsa made with tomatillos, jalapeños, and cilantro. - Chipotle Mayo: A creamy sauce made with mayonnaise, adobo sauce, and lime juice.