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Sunday, July 29, 2012

Chik'n Empanada with Health One Meal Replacement

Well readers it has been awhile since I've offered up a new recipe. As often happens during the summertime - well anytime actually - our lives become busy. But earlier this week I came up with a recipe that I must admit...was amazing! Chik'n Empanada with Health One Meal Replacement. You may be asking, why is it spelled Chik'n vs Chicken. Well it's because I used Quorn brand Chik'n Tenders - they are a meat alternative and they are so good! Plus, 1/4 cup is only 20 calories - you can't beat that!

Calories - One Serving
Meal Replacement: 160 calories
Additives: 60 calories
Crust Ingredients:

  • 1 Potato Soup Meal Replacement
  • 1 tablespoon Jiffy Pizza Mix
  • 1/4 teaspoon Garlic Salt
  • 1/2 teaspoon Taco Seasoning
  • 2-3 tablespoons Hot Water
  • 1 tablespoon Flour (you won't actually use this much - it is for kneading and rolling out the dough)
  • Olive Oil Cooking Spray


Crust Directions:

  • Mix dry ingredients.
  • Slowly stir in hot water (you may need a little more or a little less).
  • Cover dough and let set for 5 minutes – this allows the yeast in the mix to activate.
  • Sprinkle flour onto a cutting board or other smooth surface.  Knead the dough a few times in the flour.  The gluten in the flour helps the dough to become more elastic.
  • Press or roll the dough to make a circle - approximately 6 inches.  Make certain to have flour underneath so that it doesn't stick.
  • Spray olive cooking oil spray onto a baking sheet.  I use parchment paper for easier clean up.
  • Slide the dough onto the baking sheet.

Filling Ingredients:

  • 1/4 cup Quorn Chik'n Tenders - you may use another brand or real chicken. Just be sure to adjust the additive calories. Remember, Quorn Chik'n Tenders are 20 calories for 1/4 cup.
  • 1.5 teaspoons Taco Seasoning
  • 1 tablespoon Fat Free Cheddar Cheese


Filling Instructions:

  • Thaw the Chik'n Tenders.
  • Cut the Chik'n Tenders into smaller pieces.
  • Stir in the Taco Seasoning to coat the Chik'n Tenders.
  • Stir in the Fat Free Cheddar Cheese.
  • Mix filling ingredients.
  • Place the filling on 1/2 of the dough round - leaving room to seal the dough around the edge.
  • Take a drop or two of water and with your finger run it around the edge of the dough.

  • Carefully fold the dough over the top of the filling - if it tears a bit, just press it together again.
  • Crimp edges. If you use a fork, press gently.
  • Bake at 350 degrees for 15 minutes.

Enjoy!