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Empanadas de Cangrejo y Mango (Crab-and-Mango Empanadas)

Cooking Light
Yield 12 servings (serving size: 1 empanada)
The complex layers of flavor belie the simplicity of this empanada.

Ingredients

  • 1/2 cup chopped peeled mango
  • 1/4 cup frozen whole-kernel corn, thawed
  • 1/4 cup chopped green onions
  • 2 tablespoons fat-free mayonnaise
  • 1 tablespoon chopped fresh cilantro
  • 4 ounces lump crabmeat, drained and shell pieces removed
  • 1 jalapeño pepper, seeded and minced
  • Masa de Empanadas (Empanada Dough)
  • 1 tablespoon water
  • 1 large egg, lightly beaten
  • Cooking spray

Nutrition Information

  • calories 169
  • caloriesfromfat 43 %
  • fat 8.1 g
  • satfat 1.6 g
  • monofat 2.9 g
  • polyfat 3 g
  • protein 4.8 g
  • carbohydrate 19.2 g
  • fiber 0.8 g
  • cholesterol 28 mg
  • iron 1.2 mg
  • sodium 163 mg
  • calcium 18 mg

How to Make It

  1. Preheat oven to 425°.

  2. Combine first 7 ingredients. Cut the Empanada Dough into 12 circles using a 4-inch biscuit cutter. Spoon 1 tablespoon filling onto half of each circle, leaving a 1/2-inch border. Combine water and egg; brush egg mixture around edge of each circle. Fold dough over filling; press edges together with a fork or fingers to seal.

  3. Place empanadas on a baking sheet coated with cooking spray; brush with remaining egg mixture. Bake at 425° for 25 minutes or until golden.

  4. Note: Nutritional analysis includes Empanada Dough.