Diabetes: Low carb & healthy empanadas recipe

Make a lot of them the first time you do it because they go really fast in my family! This is my twist on Thermomix empanadas with peppers, eggs and onions. You could make them with a lot of different fillings, but that is for another video😉 I use them in my boys' lunchboxes, on a Sunday, for lunch or as a snack when they get back from school.

Diabetes diet: Although it takes a little while to make them, they are really worth it. I would recommend making double what you think you need!😉 The carb content is easy to calculate since each empanada pastry is 5g carbs. Bon appétit!

Ingredients

  • 150g green peppers
  • 150g red peppers
  • 250g onions
  • 200g crushed tomato sauce
  • 60g extra virgin olive oil
  • Salt and pepper
  • Empanada pastry

Directions

  • Pre-heat the oven at 200C or 392F
  • Chop the onions in small-ish cubes
  • Set aside
  • Chop the red and green peppers in small cubes
  • Set aside
  • Add three eggs to boiling water and cook for more than 5 minutes.
  • Set aside
  • In a pre-heated saucepan, add some extra virgin olive oil
  • Fits, pour the onions and when they are beginning to be transluscent, add the vegetables 
  • Pour the crushed tomatoes
  • Season with salt and pepper
  • Leave on medium heat, stirring often for 30 minutes
  • The mixture needs to have small bits, if too big, whizz
  • Rid the eggs of their shells and cut them
  • Add the eggs to the mixture when everything is cold
  • Take an empanada
  • Fill with a tablespoon of the mixture the middle of the empanada
  • Fold it and close the sides with a fork
  • Lay the empanadas on a tray with parchment  paper.
  • Cook for 20 minutes 
  • When read, let them cool
  • Enjoy!

Diabetes & Carb content:

👉 CARBOHYDRATE CONTENT: 

– Each empanada has a total of 5g carbohydrates

– 500g of vegetables equals to 16g carbs (As a general rule 300g of vegetables is 10g carbs)

– 200g crush tomatoes equals to 10g carbs

There is so much pepper/onion mixture that the carb content of the filling does not count.

👉 IN MY RECIPE:

The lunchbox would be like this:

4 empanadas (20g carbs) with some salad the side, add a fruit yogurt (15g carbs) and 100g of a fruit, like an apple (10g carbs) The carb content for the lunchbox is 45g carbs

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