Ingredients

Chicken

  • 3 pounds chicken breast
  • 1 6.5oz can sliced Black Olives
  • 1 3oz (or 85g) Bag of Sun Dried Tomatoes (not soaked in oil, just the tomatoes)
  • 4 cups fat free Mozzarella
  • Fresh Chives
  • Garlic Powder
  • Paprika
  • Pepper
  • Oregano

High Protein Pizza Sauce

  • 2 cups 2% cottage Cheese
  • 2oz 1/3 fat Cream Cheese
  • 0.25 Cups Fat Free Milk
  • 40g Parmesan
  • Italian Seasoning
  • Basil
  • Oregano

Dough

  • 500g Self Rising Flour
  • 520g Greek Yogurt
  • Garlic Powder
  • Salt
  • Italian Seasoning
  • Basil
  • Oregano

Tools

  • Pressure Cooker

Instructions

High Protein Pizza Sauce

  1. Add all ingredients into a blender and blend it. Add the spices to taste. Weight ~ 586g when complete.

Chicken

  1. Sear chicken breast.
  2. Add chicken breast, 1 cup water, garlic, salt, onion powder, paprika to pressure cooker.
  3. Pressure cook high for 17 minutes, natural release, do not keep warm.
  4. Shred chicken and let cool. We aren’t melting the cheese as nonfat mozzarella just turns into glue if you melt it.
  5. Add all fat free mozzarella, olives, sundried tomatoes, chives, and mix well. Add oregano and garlic powder to taste. You will use a LOT of oregano - this is important to make it have a ‘pizza’ vibe.

ChickenPrep

Dough

  1. Combine all ingredients. Add water as needed while kneading ingredients together until you have one uniform ball. I used a total of 3/4ths of a cup of water.
  2. Weigh your dough. Mine was 1107g.
  3. Cut the ball into 10 equal pieces by weight. Mine were ~110g each.
  4. Roll each piece out into a thin sheet, similar to a tortilla.

Dough

Forming the Empanada

  1. Add 200g Chicken mixture to each flattened dough ball, then fold it closed. It should look like a giant potsticker. Or a hot pocket. Or a ravioli. Or a calzone. Or a Burrito.

BuildingEmpanada RawEmpanada

  1. Add oil to a pan and panfry each Empanada until it develops a nice color on every side.

CookingEmpanada

Wrap in foil and freeze. To reheat, remove from foil, microwave high 1.5 minutes, flip, then microwave 2 more minutes and let sit to cool.

CookedEmpanada CookedEmpanada CookedEmpanada

Totals

Chicken totals:

Ingredient Cal Carb Protein Fat Sugar Fiber
3 LBS chicken breast 1320 0g 288g 12g 0g 0g
4 cups 0% Mozzarella 360 16g 72g 22g 0g 0g
Sun Dried Tomato 180 36g 6g 0g 18g 0g
Olives 240 12g 0g 18g 0g 0g
TOTAL 2100 64g 366g 52g 18g 0g

Sauce Totals

Ingredient Cal Carb Protein Fat Sugar Fiber
2oz Low Fat Cream Cheese 140 2g 4g 12g 2g 0g
16oz 2% Cottage Cheese 360 16g 48g 10g 16g 0g
0.25 cups 0% Milk 22.5 3.25g 2.25g 0g 3.25g 0g
40g Parmesan Cheese 160 0g 16g 12g 1.2g 0g
TOTAL 682.5 21.25g 70.25g 34g 22.45g 0g

Dough totals (1020g):

Ingredient Cal Carb Protein Fat Sugar Fiber
500g Self rising Flour 1667 367g 50g 0g 0g 0g
520g 0% Greek Yogurt 306 24.5g 49g 0g 0g 0g
4TBSP Oil (for cooking) 480 0g 0g 56g 0g 0g
TOTAL 2453 391.5g 99g 56g 0g 0g

Grand Total (Chicken + Sauce + Dough)

Ingredient Cal Carb Protein Fat Sugar Fiber
GRAND TOTAL (Dough + Chicken + Sauce) 5235.5 476.75g 535.25g 142g 40.45g 0g

Per Empanada

Each Empanada gets 210g of filling. Each dough ball is 110g. At 3.2 lbs of chicken I had almost no leftovers.

110g dough and 210g chicken per Empanada

Per Serving (1/10) Cal Carb Protein Fat Sugar Fiber
TOTAL 523.55 47.675g 53.525g 14.2g 4.045g 0g