Healthy Recipes

Beef, Bean and Cheese Baked Empanadas


  • 1 package frozen empanada pastry dough (found in Latin/ethnic section in the frozen dept of most major supermarkets)
  • 1 lb lean ground beef
  • 1 can pinto beans, drained
  • 2 tablespoons chili powder
  • 1 teaspoon cumin
  • 2 teaspoons Worcestershire sauce
  • 1/2 teaspoon pepper
  • 1 teaspoon salt
  • 1/2 teaspoon garlic
  • 2 tablespoons tomato paste
  • 1/2 teaspoon sugar
  • 1 cup shredded cheddar cheese


Preheat oven to 375. In a saucepan, cook the ground beef until no longer pink. Drain. Place the meat back onto the stove and add the beans, chili powder, Worcestershire, cumin, salt, pepper, garlic and tomato paste. Stir to combine and cook over medium heat for 6-7 minutes.

Coat a rimmed baking sheet with cooking spray o parchment paper. Place a small amount of filling (2 tbs) and an equal amount of cheese on top of each dough circle and fold over and press to seal. Repeat until all the filling/dough is used. Brush each side with melted butter and bake until golden. (12-17 minutes)


Cheesy Chicken Crunchers

  • 1 cup all-purpose flour
  • salt
  • pepper
  • 4 egg whites
  • 1/2 cup 2% reduced fat milk
  • 1 1/2 cups cornflakes
  • 1 cup (4 oz.) reduced fat, shredded Cheddar cheese
  • 6 chicken breast filets; cut into strips
  • non-stick cooking spray


Preheat oven to 375° F. Set up three bowls with the following: 1) flour mixed with a pinch of salt and pepper; 2) an egg-wash; made by beating the eggs and milk together; 3) cornflakes mixed with cheese.

Coat a 13 x 9-inch baking pan with non-stick cooking spray. Dip chicken pieces in flour, then into the egg-wash, then roll in the cheesy-flakes mixture, coating the entire piece of chicken and place on the baking pan. Discard any unused cornflake mixture after coating chicken. Bake for 25 minutes, turning halfway through to ensure even browning. Serve with ketchup or BBQ sauce if desired.

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