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

Cooking Light

The complex layers of flavor belie the simplicity of this empanada.

Yield: 12 servings (serving size: 1 empanada)
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Nutritional Information

Amount per serving
  • Calories: 169
  • Calories from fat: 43%
  • Fat: 8.1g
  • Saturated fat: 1.6g
  • Monounsaturated fat: 2.9g
  • Polyunsaturated fat: 3g
  • Protein: 4.8g
  • Carbohydrate: 19.2g
  • Fiber: 0.8g
  • Cholesterol: 28mg
  • Iron: 1.2mg
  • Sodium: 163mg
  • Calcium: 18mg


  • 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


  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.
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