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Tuna Empanada Pie Filled with Bell Peppers, Onions and Pastry Crust Weight Loss Recipe

Last Updated on November 21, 2024 by Arif Chowdhury

Imagine a warm, flaky pie filled with savory flavors that make your taste buds dance. Sounds delightful, right?

Enter the Tuna Empanada Pie—a large, savory pie version of the classic tuna empanada. This dish is not just a feast for the eyes but also a satisfying meal that can fit into your weight loss journey.

Packed with nutritious ingredients like tuna, bell peppers, onions, and olives, this pie is both wholesome and delicious.

In this article, we’ll explore the nutritional benefits, provide a detailed recipe, and share some interesting facts that will make you want to dig into this healthy dish.

Why Tuna Empanada Pie?

Nutritional Benefits

Tuna is a fantastic source of lean protein, making it an excellent choice for those looking to lose weight.

According to the U.S. Department of Agriculture (USDA), a 3-ounce serving of canned tuna contains about 20 grams of protein and only 90 calories. This makes it a great option for keeping you full without packing on the calories.

Bell peppers and onions add not only flavor but also vital nutrients. Bell peppers are rich in vitamins A and C, both of which are essential for maintaining a healthy immune system.

Did you know that one medium bell pepper contains about 150% of the daily recommended intake of vitamin C?

That’s a significant boost to your health!

Olives, on the other hand, are packed with healthy fats, specifically monounsaturated fats, which can help reduce inflammation and improve heart health. Adding these ingredients together creates a well-rounded dish that can be enjoyed without guilt.

Ingredients You’ll Need

For the Pie Crust:

  • 2 cups whole wheat flour (for added fiber)
  • 1/2 cup cold butter (cut into small pieces)
  • 1/4 teaspoon salt
  • 1/4 cup cold water

For the Filling:

  • 2 cans (5 ounces each) tuna in water, drained
  • 1 medium onion, finely chopped
  • 1 bell pepper (red or green), diced
  • 1/2 cup green olives, sliced
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • Salt and pepper to taste
  • 1 egg (for egg wash)

Step-by-Step Recipe

Step 1: Prepare the Crust

  • Mix the Flour and Salt: In a large bowl, combine the whole wheat flour and salt.
  • Cut in the Butter: Add the cold butter pieces. Use a pastry cutter or your fingertips to mix until the mixture resembles coarse crumbs.
  • Add Water: Gradually add cold water, mixing until the dough holds together. You may not need all the water, so add it slowly.
  • Chill the Dough: Shape the dough into a disc, wrap it in plastic wrap, and refrigerate for at least 30 minutes.

Step 2: Make the Filling

  • Sauté the Vegetables: In a skillet over medium heat, add the olive oil. Once hot, add the chopped onion and bell pepper. Sauté until soft, about 5-7 minutes.
  • Add Tuna and Seasoning: Stir in the drained tuna, garlic powder, paprika, salt, and pepper. Mix well and cook for another 2-3 minutes. Remove from heat and let cool slightly.
  • Mix in Olives: Once cooled, fold in the sliced olives.

Step 3: Assemble the Pie

  • Preheat the Oven: Preheat your oven to 375°F (190°C).
  • Roll Out the Dough: On a floured surface, roll out half of the dough to fit a 9-inch pie pan. Place it in the pan and trim any excess hanging over the edges.
  • Add the Filling: Spoon the tuna filling into the crust, spreading it evenly.
  • Top with Remaining Dough: Roll out the second half of the dough and place it on top of the filling. Trim the edges and crimp them to seal. Cut slits in the top crust to allow steam to escape.
  • Egg Wash: Beat the egg and brush it over the top crust for a beautiful golden finish.

Step 4: Bake the Pie

  • Bake: Place the pie in the preheated oven and bake for 30-35 minutes, or until the crust is golden brown.
  • Cool and Serve: Allow the pie to cool for about 10 minutes before slicing. Serve warm or at room temperature.

Enjoying Your Tuna Empanada Pie

This Tuna Empanada Pie is perfect for meal prep, gatherings, or a cozy family dinner. It’s not just about filling your belly; it’s about savoring the rich flavors and enjoying a dish that’s both healthy and hearty. Pair it with a fresh salad or some steamed veggies to round out your meal.

Fun Facts About Tuna

  • Sustainability: According to the World Wildlife Fund (WWF), many tuna species are overfished, but sustainable fishing practices are being implemented to help conserve populations.
  • Variety: There are several species of tuna, including bluefin, yellowfin, and albacore, each offering distinct flavors and textures.
  • Culinary Versatility: Tuna can be used in a wide range of dishes, from salads to casseroles, making it a staple in many kitchens around the world.

Conclusion

In a world where healthy eating often feels like a chore, the Tuna Empanada Pie stands out as a nutritious and delicious option. With its flaky crust and flavorful filling, it’s a dish that pleases both the palate and the waistline.

Not only does it provide essential nutrients, but it also brings a sense of comfort and satisfaction that is hard to beat.

So, why not gather your ingredients, roll up your sleeves, and whip up this delightful pie? Your taste buds (and your waistline) will thank you!