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a beef & cheese empanada recipe: baked or fried

1 person

I can attest that this easy empanada recipe is just as good baked or fried, and you don’t have to change ANY ingredients one way or the other. Try it.

Ingredients

Lard, or vegetable shortening, melted 2 ounces
Flour, plus more as needed for kneading and rolling out the dough 3 cups
Water, hot 1 cup
Soybean oil, plus extra for baking and/or frying 3 tablespoons
Beef meat 1 12 pound
Red onions, finely diced 1
Garlic, minced 2 cloves
Olives, minced 14 cup
Red hot chili pepper, minced (optional) 2
Tomatoes sun-dried, minced 2
Cumin 2 teaspoons
Paprika 12 teaspoon
Red or cayenne pepper 14 teaspoon
Chili powder, optional 14 teaspoon
Chili powder, optional 14 teaspoon
Sugar 14 teaspoon
Salt 12 teaspoon
Water 34 cup
Tomato paste 3 tablespoons
Cheddar cheese 8 ounces
NUTRITION INFO [per Serving]
Calories
6264KCal
313%
It provides 6264KCal equal to about 313% of DV

A calorie is a unit of energy. The number of calories foods contain tells us how much potential energy they posses.
The human body needs calories (energy) to survive, without energy our cells would die, our hearts and lungs would stop, and we would perish. We acquire this energy from food and drink.

Protein
269g
358%
It provides 269g equal to about 358% of DV

Most all the parts of our bodies are made from protein: hair, skin, blood, organs, and muscles. It is needed for cells to grow. It also repairs or replaces healthy cells and tissues. Protein in food gives us calories - 4 calories in one gram. If we do not get enough calories from fat and carbohydrates we may use protein for energy.

Water
1204g
120%
It provides 1204g equal to about 120% of DV

Water serves as a solvent for nutrients and delivers nutrients to cells, while it also helps the body eliminate waste products from the cells. Both the spaces between cells (intercellular spaces) and the spaces inside cells (intracellular spaces) are filled with water. Water lubricates joints and acts as shock absorbers inside the eyes and spinal cord. Amniotic fluid, which is largely water, protects the fetus from bumps and knocks.

Calcium
2130mg
212%
It provides 2130mg equal to about 212% of DV

Calcium is a mineral that is important for building strong bones and teeth. Almost all of the calcium we use in our bodies is for building strong bones. A very small amount is needed to help our heart, nerves and muscles work.

Carbohydrate
618g
206%
It provides 618g equal to about 206% of DV

Carbohydrates are the body's main source of energy. There are three different kinds of carbohydrates. They include starch, sugar, and fiber. Starch is made from chains of small sugars. When these chains are broken down during digestion, we get energy. We get 4 calories from each gram of starch (or sugar).

Fiber
27g
106%
It provides 27g equal to about 106% of DV

Fiber is one kind of carbohydrate. It's the part of plant foods that our bodies do not break down during digestion. Because fiber isn't digested, it doesn't give us calories.
Fiber is important for keeping the digestive tract working smoothly. Since we do not digest it, the fiber in food passes into the intestine and absorbs water. The undigested fiber creates "bulk" so the muscles in the intestine can push waste out of the body.

Iron
30mg
168%
It provides 30mg equal to about 168% of DV

Iron is a mineral that is an important part of our red blood cells. It is needed to carry oxygen from our lungs to our cells, muscles and organs.

Magnesium
415mg
103%
It provides 415mg equal to about 103% of DV

Magnesium is an abundant mineral in the body. It's required for energy production, oxidative phosphorylation, and glycolysis. It contributes to the structural development of bone and is required for the synthesis of DNA, RNA, and the antioxidant glutathione.

Sugars
8g
8%
It provides 8g equal to about 8% of DV

Sugars are carbohydrates that provide the body with energy, our body’s fuel. Sugars occur naturally in fruit, vegetables and dairy foods and are added to foods for flavour, texture and colour.

Salt
4143mg
172%
It provides 4143mg equal to about 172% of DV

Sodium is important for keeping a balance in pressure between the inside and outside of our cells. Too much sodium can lead to high blood pressure. High blood pressure may increase the risk for having a heart attack or stroke.

Phosphorus
3332mg
333%
It provides 3332mg equal to about 333% of DV

Phosphorus is a mineral that makes up 1% of a person's total body weight.
The main function of phosphorus is in the formation of bones and teeth. It plays an important role in how the body uses carbohydrates and fats. It is also needed for the body to make protein for the growth, maintenance, and repair of cells and tissues.

Potassium
3746mg
107%
It provides 3746mg equal to about 107% of DV

Potassium is a mineral found in varying amounts in almost all foods. Diets high in potassium are associated with improved blood pressure control.

Fat
294g
326%
It provides 294g equal to about 326% of DV

Fat is a nutrient that is an important source of calories. One gram of fat supplies 9 calories - more than twice the amount we get from carbohydrates or protein. Fat also is needed to carry and store essential fat-soluble vitamins, like vitamins A and D.

Saturated Fat
119g
593%
It provides 119g equal to about 593% of DV

This is a type of fat that comes mainly from animal sources of food, such as red meat, poultry and full-fat dairy products. Saturated fat raises total blood cholesterol levels and low-density lipoprotein (LDL) cholesterol levels.

Zinc
44mg
296%
It provides 44mg equal to about 296% of DV

Zinc is a mineral that your body needs to be healthy. Zinc strengthens your immune system and helps in normal growth and development at all ages.

Vitamin C
35mg
58%
It provides 35mg equal to about 58% of DV

Vitamin C helps form a cement-like material between our cells. We need vitamin C to heal cuts, wounds, and burns. When we don't get enough vitamin C the "cement" between cells loses its strength and can cause us to bleed easily. It may show up as bleeding gums or bruises.

Thiamin
1506µg
100%
It provides 1506µg equal to about 100% of DV

Thiamin is one of a group of vitamins called the "B vitamins." Another name for thiamin is vitamin B1. Thiamin works with other B vitamins to help your body use the energy it gets from food.

Riboflavin
2374µg
139%
It provides 2374µg equal to about 139% of DV

Riboflavin is one of a group of vitamins called "B vitamins." Another name for riboflavin is vitamin B2. Riboflavin works with other B vitamins to help your body use the energy you get from food. It also helps the body to use protein in food to build new cells and tissues.

Niacin
43mg
214%
It provides 43mg equal to about 214% of DV

Niacin is one of a group of vitamins called the "B vitamins." Niacin works with other B vitamins to help your body use the energy you get from food. It is also important to help use protein from the diet to build new cells and tissues.

Vitamin B6
4233µg
211%
It provides 4233µg equal to about 211% of DV

Vitamin B6 is also called pyridoxine. It is involved in the process of making serotonin and norepinephrine, which are chemicals that transmit signals in the brain. Vitamin B6 is also involved in the formation of myelin, a protein layer that forms around nerve cells.

Folate
288µg
72%
It provides 288µg equal to about 72% of DV

Folic acid is important for making blood and building cells. It is also called folate or folacin. Folic acid is found in many food groups in the Food Guide Pyramid.
The need for folic acid increases during pregnancy because the fetus is constantly growing.

Vitamin B12
17µg
277%
It provides 17µg equal to about 277% of DV

Vitamin B12 makes healthy blood cells and helps keep our nerves working properly.

Vitamin A
685µg
85%
It provides 685µg equal to about 85% of DV

Vitamin A keeps your skin smooth and the linings of your mouth, nose, throat, lungs, and intestines healthy. Vitamin A is also needed for healthy eyes. It forms the part of the eye that helps you to see in dim light. People who do not get enough vitamin A may have a hard time seeing at night.

Vitamin E
12mg
115%
It provides 12mg equal to about 115% of DV

Vitamin E is a powerful antioxidant whose main job in the body is to protect against cell damage. Vitamin E may also play a role in maintaining a healthy immune system and protecting against chronic diseases, such as heart disease and cancer.

Vitamin D
3µg
69%
It provides 3µg equal to about 69% of DV

Vitamin D helps ensure that the body absorbs and retains calcium and phosphorus, both critical for building bone.

Vitamin K
34µg
43%
It provides 34µg equal to about 43% of DV

Vitamin K helps with many important functions in your body. Vitamin K helps your body heal wounds, maintain your blood vessels and keep your bones healthy. Vitamin K may also help in preventing fractures (broken bones), especially in women after menopause.

Fatty acids Monounsaturated
118g
294%
It provides 118g equal to about 294% of DV

This is a type of fat found in a variety of foods and oils. Studies show that eating foods rich in monounsaturated fats (MUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease.

Fatty acids Polyunsaturated
32g
210%
It provides 32g equal to about 210% of DV

This is a type of fat found mostly in plant-based foods and oils. Evidence shows that eating foods rich in polyunsaturated fats (PUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease.

Trans fats
6362mg
212%
It provides 6362mg equal to about 212% of DV

This is a type of fat that occurs naturally in some foods in small amounts. But most trans fats are made from oils through a food processing method called partial hydrogenation.

Cholesterol
755mg
251%
It provides 755mg equal to about 251% of DV

Cholesterol is needed by our bodies for our cells, nerves and brain. It is also important in forming hormones and enzymes.

Caffeine
0mg
0%
It provides 0mg equal to about 0% of DV

Caffeine is best known for its stimulant, or "wake-up," effect. Once a person consumes caffeine, it is readily absorbed by the body and carried around in the bloodstream, where its level peaks about one hour after consumption. Caffeine mildly stimulates the nervous and cardiovascular systems.

More Nutrients

Instructions

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