translated from Spanish: Innovate with recipes for this “18”

Santiago, August 2019. This year the celebrations for Fiestas Patrias will be extended for five days. Empanadas, choripanes, earthquakes and roasts are some of the protagonists on this date and, according to the specialists, in it can easily be gained between three and four kilos if we do not take care of the food.
However, if the goal is not to gain weight, with these simple recommendations you can enjoy the exquisite typical meals of Fiestas Patrias without neglecting health. “The key during these celebrations is to rationalize the dishes according to days or the different types of food that are eaten, since we can not eat everything at once,” says Paula Camus, nutritionist specializing in nutrition and dietetics.
To know how to innovate in the kitchen for this “18”, the expert delivers two recipes to get out of the traditional and enjoy a few parties in a healthy and guilt-free way.
– Anticuchos with extra-lean pork meat:
For this preparation it is always good to choose cuts of extra lean pork, such as the center loin, the fillet and the black and pink post, because they have low total fat (less than 5g per share and per 100g), are low in saturated fat (less than 2g per portion and by 100 g ) and low in cholesterol (less than 95mg per serving and per 100 g), according to a study conducted by the Institute of Nutrition and Food Technology of the University of Chile. It can be accompanied by vegetables such as carrot, paprika, Italian shoe, eggplant and mushrooms, among others. It is also advisable to replace mayonnaise as the basis of the sauces with natural diet yogurt mixed with herbs or species.
It is cut all into cubes and pricked with a wooden stick skewer and then grilled.
– Pine empanadas:
This is a chance to innovate. Cuts of extra-lean pork, such as a black or pink pole, can be used for its preparation. These should be baked, not fried and you should eat only one. A recipe for 12 people would look like this:
Ingredients: 500g pink post or black post, diced
1 kg chopped onion
Salt pepper, cumin chili puppy dried and ground goat
The secret to a rich empanada is that “meat must be chopped and NOT ground.”
Cook the onion in hot water, bring to the boil for 1 minute, throw away the water and leave to stand.
Sauté the meat and add the onions and dressings. Leave to cook for about 10 minutes.
Remove from cooling. Store and refrigerate at least 5 hours
For the filling of the empanadas :
4 hard-boiled eggs, quartered
12 olives
Grapera
Pine prepared
Mass of empanadas
700g flour – 5 cups
200g margarine
Brine prepared with 2 cups hot water and 1 tablespoon salt.
Join the dough with the margarine. Form circles with the warm mass about 20 cm in diameter.
Fill with a portion of pine, an olive, a few raisins, the quarter of egg and close.
Spread around the white egg dough and then close it.
Butter the baking tray
Brush each empanada with egg yolk diluted in a little water, so that they are golden.
Bring to the oven for about 30 minutes at 200oC.
“If you don’t want to leave out the roast, the secret is to know how to choose healthy meats with little total and saturated fat, such as steak and pork center loin, which are more accessible to the pocket on these dates. These should be accompanied by small portions of carbohydrates and a variety of salads, especially green leaves,” explains nutritionist Paula Camus.

Original source in Spanish