Healthy Corn Tortilla Breakfast Empanadas
Indulge in a deliciously light yet satisfying breakfast with these Healthy Corn Tortilla Breakfast Empanadas. Sporting a homemade corn tortilla that’s both nutritious and easy to make, these empanadas are filled with fluffy scrambled egg whites, savory turkey sausage, and melted low-fat cheddar cheese. Perfect for a quick breakfast or brunch, they promise to keep you nourished without weighing you down. Serve them with your favorite salsa or guacamole for an extra flavor kick!
N/A
Servings
100
Calories
7
Ingredients
Ingredients
cornflour
1 cup (dry)
ear of corn
1 (boiled, kernels removed)
water
3/4 cup (for blending)
egg whites
4 (scrambled)
turkey sausage links
4 (cooked and chopped)
low-fat cheddar cheese
2 ounces (shredded)
light butter
2 tablespoons (for cooking)
Instructions
1
Start by boiling the corn on the cob for about 10 minutes or until tender. Once cooked, carefully cut the kernels off and set aside.
2
In a food processor, combine the corn kernels with 3/4 cup of water and blend until smooth.
3
In a mixing bowl, combine the pureed corn with 1 cup of cornflour. Mix until a cohesive dough forms. Roll the dough into a ball and wrap in wax paper. Let it rest at room temperature for at least 15 minutes to enhance pliability.
4
While the dough is resting, preheat a nonstick pan over medium heat. Scramble the egg whites until fully cooked, then remove from heat and chop the cooked turkey sausage links into small pieces. Let the mixture cool slightly.
5
After the dough has rested, divide it into four equal pieces and roll each piece into a smooth ball.
6
If not using a tortilla press, use a rolling pin to flatten each ball into a round tortilla shape of about 1/8-inch thickness. Be sure to dust with extra cornflour to prevent sticking.
7
If using a tortilla press, take one dough ball and flatten it slightly by hand to retain the disc shape. Place it between two sheets of wax paper in the tortilla press and dust generously with cornflour. Press down just enough to seal without breaking.
8
Gently peel off one side of the wax paper and wet the edges of the tortilla with water to help seal it.
9
Spoon a quarter of the egg-white and turkey sausage mixture along one half of the tortilla, top with an ounce of cheese, and then fold the tortilla over. Carefully remove the remaining wax paper.
10
Pinch the edges tightly to seal. Optionally, press along the fold with a fork to create a decorative edge.
11
In the preheated nonstick pan, melt 2 tablespoons of light butter and place each empanada in the pan. Cook until golden brown on one side, then flip to brown the other side. Repeat the process for the remaining dough.
12
Serve warm with salsa and guacamole for added flavor.
Nutrition Information
3.75g
Fat
12.5g
Carbs
6.25g
Protein
Frequently Asked Questions
Frequently Asked Questions
What are Healthy Corn Tortilla Breakfast Empanadas?
They are a nutritious breakfast or brunch dish featuring homemade corn tortillas filled with scrambled egg whites, turkey sausage, and low-fat cheddar cheese.
What is the primary ingredient used for the empanada dough?
The dough is made using a combination of fresh corn kernels and one cup of cornflour.
How long should I boil the corn on the cob?
You should boil the corn for about 10 minutes or until it becomes tender before removing the kernels.
How is the corn puree prepared?
Combine the boiled corn kernels with 3/4 cup of water in a food processor and blend until the mixture is smooth.
Does the dough need to rest?
Yes, the dough should be wrapped in wax paper and allowed to rest at room temperature for at least 15 minutes to enhance its pliability.
What are the nutritional facts for one serving?
Each serving contains approximately 100 calories, 3.75g of fat, 12.5g of carbohydrates, and 6.25g of protein.
What kind of meat is used in the filling?
The recipe uses four cooked and chopped turkey sausage links.
Can I use whole eggs instead of egg whites?
While the recipe specifies four scrambled egg whites for a lighter version, you could substitute whole eggs if preferred, though this will change the nutritional profile.
What type of cheese is recommended for these empanadas?
The recipe calls for two ounces of shredded low-fat cheddar cheese.
Do I need a tortilla press to make these?
No, if you do not have a tortilla press, you can use a rolling pin to flatten the dough balls into 1/8-inch thick rounds.
How do I prevent the dough from sticking when rolling?
You should dust the dough and your surfaces generously with extra cornflour to prevent sticking.
How do you seal the empanadas?
Wet the edges of the tortilla with water, fold it over the filling, and pinch the edges tightly to seal. You can also use a fork to create a decorative edge.
What is used to cook the empanadas in the pan?
The empanadas are cooked in a preheated nonstick pan with two tablespoons of light butter.
What is the total ingredient count for this recipe?
There are 7 main ingredients: cornflour, corn, water, egg whites, turkey sausage, low-fat cheddar, and light butter.
What should I serve with the breakfast empanadas?
They are best served warm with your choice of salsa or guacamole for an extra flavor kick.
Is this recipe considered low-calorie?
Yes, with only 100 calories per serving and the use of egg whites and low-fat cheese, it is a healthy, low-calorie breakfast option.
How many empanadas does the dough yield?
The recipe instructions suggest dividing the dough into four equal pieces to create four empanadas.
Can I use a food processor for the dough itself?
The food processor is used to puree the corn and water; however, the cornflour is then mixed in by hand in a mixing bowl.
What texture should the dough be before resting?
The dough should be mixed until it forms a cohesive ball.
How thick should the tortillas be flattened?
The tortillas should be rolled or pressed to about 1/8-inch thickness.
Should the filling be hot or cold when added to the dough?
The instructions recommend letting the scrambled egg and sausage mixture cool slightly before spooning it onto the tortillas.
How much cheese goes into each empanada?
The recipe uses 2 ounces of cheese total for 4 empanadas, so roughly half an ounce per empanada.
Can I use cornmeal instead of cornflour?
The recipe specifically calls for cornflour to achieve the correct dough consistency; cornmeal may be too coarse.
How do you know when the empanadas are done cooking?
Cook them in the pan until they are golden brown on both sides.
Is there any fiber in this recipe?
While the specific fiber count is not listed, the use of fresh corn and cornflour typically provides a natural source of dietary fiber.
What tags are associated with this recipe?
Associated tags include breakfast, empanadas, healthy, corn tortillas, low-calorie, and quick meal.
Is there any added sugar in this recipe?
No, this recipe contains no added sugars.
Can I make these for a quick breakfast?
Yes, they are designed to be a light and satisfying quick meal or brunch item.
What is the purpose of the water on the edges of the tortilla?
Wetting the edges of the tortilla helps the dough stick to itself to create a secure seal for the filling.
What is the preparation for the turkey sausage?
The turkey sausage links should be fully cooked and then chopped into small pieces before being added to the filling.