{"id":31903,"date":"2014-09-14T09:15:40","date_gmt":"2014-09-14T13:15:40","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=31903"},"modified":"2022-01-20T12:21:53","modified_gmt":"2022-01-20T17:21:53","slug":"breakfast-empanadas-recipe","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/recipes\/breakfast-empanadas-recipe\/","title":{"rendered":"Breakfast Empanadas Recipe"},"content":{"rendered":"

Say goodbye to the crumbly biscuit and greasy croissant. The breakfast sandwich<\/a> has a fresh new look. Empanada dough has only a quarter of the fat and half the calories of buttery breads, plus it\u2019s way less messy to eat. One serving kick-starts your day with 30 grams of protein<\/a> so you\u2019ll have enough stamina to tackle the morning ahead. If you\u2019re not serving a family of four, we suggest freezing a batch<\/a>. It only takes 15 minutes in the oven, and then let it cool and you\u2019ll be good to go.<\/p>\n

RELATED:<\/strong> 10 Healthy Ways to Get on the Egg Muffin Trend<\/a><\/p>\n

\"Empanadas\"
Photo by Perry Santanachote<\/figcaption><\/figure>\n

Breakfast Empanadas Recipe<\/b><\/h3>\n

Serves 4<\/i><\/p>\n

Prep time: 15 minutes
\nCook time: 15 minutes<\/p>\n

Ingredients<\/b><\/h3>\n

8 frozen empanada wrappers, thawed
\n3 eggs
\n5 egg whites
\n1\/4 teaspoon salt
\n1\/4 teaspoon black pepper
\n1\/2 red bell pepper, minced
\n3 scallions, minced
\nCooking spray
\n7 ounces cooked chicken breakfast sausage links, cut crosswise into \u00bc- inch pieces
\n1\/2 cup (2 ounces) low-fat Swiss cheese, grated
\nEgg wash (1 egg whisked with 1 tablespoon water)<\/p>\n

Preparation<\/b><\/h3>\n
    \n
  1. Preheat oven to 425\u00b0 F and line a baking sheet with parchment paper.<\/li>\n
  2. Whisk together eggs, egg whites, salt and pepper in a medium bowl. Stir in bell pepper and scallions.<\/li>\n
  3. Coat a large nonstick skillet with cooking spray and set over medium-high heat. Add eggs and cook, stirring constantly, until eggs just begin to set but are still very loose, about 1 minute. Stir in sausages and cheese.<\/li>\n
  4. On a lightly floured surface, roll out each empanada wrapper into a 7-inch circle. Scoop 1\/3 cup of filling in the center of each wrapper. Fold each wrapper in half to enclose the filling and crimp edges closed with a fork. Cut two \u00bd-inch slits on the top of each empanada and transfer to the baking sheet. At this point, you can freeze the empanadas then transfer them to a freezer storage bag. Bake as usual when ready.<\/li>\n
  5. Brush the egg wash over the tops of the empanadas. Bake on the middle rack until golden, about 15 minutes.<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"

    This new twist on the breakfast sandwich takes inspiration from the empanada \u2014 baked, not fried \u2014 for a low-fat portable morning meal. Get the recipe here. <\/p>\n","protected":false},"author":9,"featured_media":31904,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[423,27,9],"tags":[33,45,80,341,381],"class_list":["post-31903","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-breakfast","category-healthy","category-recipes","tag-breakfast","tag-eggs","tag-protein","tag-tax1living-well","tag-tax2low-carb-diets"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/31903","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=31903"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/31903\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/31904"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=31903"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=31903"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=31903"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}