Lower Calorie Empanadas

These lower calorie, oven baked empanadas are made in a slightly unusual way using Chinese Egg Roll Wraps. They are low in calories and fat making this a heart healthy recipe.



  • 1 package of egg roll wraps
  • 2 boiled and shredded chicken breasts
  • 1/2 cup chopped onion
  • 2 minced garlic cloves
  • 1 tsp oregano
  • 1 tsp crushed red pepper
  • 1/2 tsp oil
  • 1 tsp chili powder
  • 1 tbls tapatio sauce
  • 1/2 tsp cumin
  • 1/3 cup water


  1. Boil chicken breasts and shred them when cooled
  2. Add 1/2 tsp oil to a frying pan – Heat oil on medium flame
  3. Add onion and garlic, cook until starting to brown
  4. Add all other ingredients (except chicken) one by one and stir well
  5. Add shredded chicken and stir to coat with spices
  6. Remove frying pan from flame and let chicken cool
  7. Spray cookie sheet with cooking spray
  8. Lay one wrap on to cookie sheet
  9. Dip fingers in to bowl of water and wet all edges of wrap well
  10. Place a small handful of chicken mix in to centre of the wrap leaving room around each side
  11. Taking one corner of wrap, fold over chicken and meet the opposite corner. You will be making a triangle – Fold all points up and over a little to close. Pressing down making sure these folds stick down. Then using a thin knife to help you, lift up straight edges and fold up to enclose chicken mixture
  12. Press all edges firmly down using more water if necessary to help stick closed
  13. Using a fork, carefully press prongs around edges to make scratch patten. Be careful not to stick prongs of fork in to enclosure.
  14. Arrange your empanadas on cookie sheet to fit them all and spray tops with olive oil cooking spray
  15. Sprinkle some grated parmesan cheese on top
  16. Bake in 350 degree oven for 25 mins. Serve with mexican red or green sauce