Empanada
What are you developing?
We are making a healthy dish where there are a lot of nutrients you can get.
What healthy dishes have we made so far?
- Stir fry
- Smoothies
- Frittata
- Mexican chicken
- Spring rolls
- Apple crumble
- Muffins
- Vegetarian nachos
- Open steak sandwich
- Mac n cheese
- Nachos
Who is the product for? The people in our group
Why are you making this product? We are making this product to showcase the Mexican, Latin American, European and Filipino Culture.
What flavours and colours go together?
Beef + Potato + Carrots + Cheese + Seasonings (Cayenne Pepper, Salt, Pepper)
Capsicum + Mince Pork + Peas + Corn + Seasonings (Chilli Flakes)
Chicken + Potato + Raisins + Seasonings (Salt and Pepper)
Vegetarian:
Potato + Capsicum + Peas + Seasonings (Salt and Pepper)
Corn + Carrots + Raisins + Potato + Seasonings (Salt and Pepper)
How to make your healthy dish appealing and attractive?
We are going to make this dish healthy by filling it with proteins such as chicken, fish, beef. Vitamins and minerals from vegetables such as corn, potatoes, etc.
We will make it look more attractive, by adding colourful vegetables, maybe adding meat depending on the people who like meat as it looks more appetizing. We want to make the dough wrapping look more interesting or pretty. By using a fork on the edge creating a nice ridge or rim.
What are the pros (good) and cons (bad) of these recipes?
Pros:
- It has a lot of nutrients and benefits such as providing energy if we were to use potatoes since it has starch in it.
- Because of the ingredients, this can be food that lasts long, as it has complex foods in it and macronutrients.
Cons:
- A classic way of making it is by adding meat into it so maybe some people might be vegetarians.
- Depending on the ingredients it may not be so healthy.
Modifications - do you need to modify (change) anything? Add a healthier filling by putting vegetables together
What macro and micronutrients are in your dish?
Macronutrients:
- Potatoes
- Carrots
- Eggs
- Peas
- Butchery NZ Premium Beef Mince
- Butchery NZ Pork Mince
- Butchery NZ Chicken Tenderloins
- Produced Red Capsicum
- Value Whole Kernel Corn
- Meadow Fresh Traditional Sour Cream
- Mainland Tasty Grated Cheese
Micronutrients:
- Salt & Pepper & Cayenne Pepper
- Chilli Flakes
- Value Raisins
- Trident Sweet and Chilli Sauce
Shopping List:
Resource: Pak n Save
- Farmer Brown Size 7 Eggs - 12pk ($3.29)
- Produce Carrots - 100g ($0.27) = ($0.81)
- Value Potatoes - 3kg ($4.99)
- Value Garden Peas - 1kg ($2.09)
- Butchery NZ Premium Beef Mince - 100g ($1.40)
- Butchery NZ Pork Mince - 100g ($1.60)
- Butchery NZ Chicken Tenderloins - 100g ($1.80)
- Produced Red Capsicum - ($0.95)
- Value Whole Kernel Corn - 410g ($0.95)
- Chilli Flakes - 20g ($2.09)
- Value Raisins - 400g ($3.09)
- Meadow Fresh Traditional Sour Cream - 250g ($2.79) for Dip-In-Sauce
- Trident Sweet and Chilli Sauce - 285g ($1.99) for Dip-In-Sauce
- Mainland Tasty Grated Cheese - 375g ($7.29)
Total: $35.45
Ingredients + Method:
- 450 g sirloin steak
- olive oil
- 2 cloves of garlic
- 1 large onion
- 1 red pepper
- 1 fresh red chilli
- ½ tablespoon sweet smoked paprika
- 1 teaspoon ground cumin
- 20 g black olives (stone in)
- 1 tablespoon tomato purée
- ½ an organic beef stock cube
- 1 large free-range egg
- 500 g plain flour
- 2 teaspoons baking powder
- 150 g unsalted butter (cold)
Resource: https://www.jamieoliver.com/recipes/beef-recipes/beef-empanadas/
- To make the pastry, combine the flour, baking powder and 1 teaspoon of sea salt in a large bowl. Finely chop or coarsely grate the butter, then rub into the dry mix until it resembles fine breadcrumbs.
- Mix in just enough cold water to bring it together, then wrap in clingfilm and pop in the fridge for 1 hour.
- Meanwhile, finely chop and add the sirloin with 1 tablespoon of oil to a large non-stick frying pan over medium-high heat. Fry for 1 to 2 minutes, then remove to a plate.
- Peel and finely chop the garlic and onion. Deseed and finely chop the pepper and chilli, then add to the frying pan over medium-low heat. Stir in the paprika and cumin, and fry for 10 minutes, or until softened.
- Crush the olives with the flat side of your knife, pull out and discard the stones, then finely chop the flesh.
- Add the purée to the pan and crumble in the stock cube. Fry for a further minute, then add the olives and 100ml of boiling water. Bring to the boil, season lightly with sea salt and black pepper.
- Cook for 8 to 10 minutes over a medium heat, or until the liquid has almost completely evaporated. Return the beef and any resting juices to the pan, stir well, then leave to cool completely.
- Preheat the oven to 190°C/375°F/gas 5.
- Divide the pastry into 14 equal pieces, then roll each portion into 14cm circles and the thickness of a pound coin – use a biscuit cutter or saucer for an accurate round.
- Spoon 2 tablespoons of the filling onto the middle of each pastry round, brush the edges with a little beaten egg, then fold them over the filling to make a semi-circle. Press the edges together with a fork to seal, then place onto a large, lightly greased baking tray.
- Brush the empanadas with the beaten egg and bake in the hot oven for 25 to 30 minutes, or until golden and crisp. Leave to rest for a few minutes, then serve on a platter.
Well done this is a great piece of work. I am sorry the reality was not upto the expectation! An hour was too short to do justice to this recipe. Do you cook these at home?
ReplyDeleteHave a good holiday.
Mrs Wheeler