Empanadas de Frutas

Empanadas de Frutas are delightful Mexican pastries filled with fresh fruits, making them a healthier alternative to traditional desserts. These empanadas are sweet, flaky, and bursting with the flavor of seasonal fruits, perfect for satisfying your sweet tooth guilt-free.

Ingredients

• Whole wheat flour - 1 cup
• Unsalted butter - 2 tablespoons (30g)
• Honey - 2 tablespoons
• Salt - 1/4 teaspoon
• Cold water - 3 tablespoons
• Fresh fruit (mango, berries, or apples) - 1 cup, chopped
• Cinnamon - 1/2 teaspoon
• Lemon juice - 1 tablespoon
• Egg (for egg wash) - 1

Steps

1. In a mixing bowl, combine whole wheat flour, softened butter, honey, and salt. Mix until crumbly.
2. Gradually add cold water, mixing until a dough forms. Knead briefly on a floured surface until smooth, then wrap in plastic wrap and refrigerate for 15 minutes.
3. In another bowl, mix the chopped fruit with cinnamon and lemon juice. Set aside.
4. Preheat the oven to 180°C (350°F).
5. Roll out the dough on a floured surface to about 3mm thickness. Cut into 4 circles (about 10cm in diameter).
6. Place a spoonful of fruit filling in the center of each circle, fold over to form a half-moon shape, and press the edges to seal.
7. Beat the egg and brush it over the top of each empanada for a golden finish.
8. Place the empanadas on a baking sheet lined with parchment paper and bake for 20-25 minutes or until golden brown.
9. Let them cool slightly before serving.

Nutrition

• Calories: 220
• Protein: 4 g
• Carbs: 32 g
• Fiber: 4 g
• Sugar: 8 g
• Sodium: 120 mg
• Cholesterol: 65 mg
• Total Fat: 10 g
• Saturated Fat: 5 g
• Unsaturated Fat: 4 g
• Water: 0.1 L

Health Benefits

• Rich in fiber from whole wheat flour and fruits, aiding digestion.
• Provides essential vitamins and antioxidants from fresh fruits.

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