Back to school with energy and healthy snacks made with local products
September is here, and with it comes back to school. Returning to school routines marks a key moment in family nutrition. As a father and butcher, I’ve seen firsthand the concern of many parents seeking nutritious yet appealing snacks for their children. After a summer of relaxed schedules and informal meals, September encourages us to return to more structured and healthy eating habits.
School snacks can be a challenge: they must be nutritious, tasty, easy to transport, and able to last several hours without refrigeration. As a professional in the meat sector, I always stress the importance of including high-quality proteins in children’s diets. These provide essential amino acids for growth and development.
Chicken is one of the most versatile meats for children’s meals. Its mild flavor and tender texture make it a favorite among kids. It’s also a great source of lean protein, B vitamins, and minerals like phosphorus and potassium. At Ramaders Agrupats, our chickens are raised free-range with natural feed, producing firmer and tastier meat.
Individual empanadas are perfect for school snacks: they can be batch-prepared, frozen, and ready for the week. Their handy size makes them easy for children to eat, while the dough naturally preserves the juicy filling for hours.
Another benefit of homemade snacks is full control over ingredients, avoiding preservatives, excess salt, and additives. The mini chicken and cheese empanadas we suggest are both delicious and full of essential nutrients.
Recipe: Mini chicken and cheese empanadas
Ingredients
For the dough:
- 300g flour
- 150g butter
- 1 egg
- Cold water and salt
For the filling:
- 250g cooked chicken breast, sherdded
- 100g semi-cured cheese, grated
- 1 small onion
- 1 small red bell pepper
- 2 tablespoons tomate sauce
- Oregano, olive oil, salt and pepper
Preparation
- Prepare the dough by mixing the flour with a pinch of salt. Add the cold butter cut into small cubes and rub it in with your fingertips until you get a crumbly texture.
- Make a well in the center, add the beaten egg and a few tablespoons of cold water. Knead only as much as necessary to form a ball. Wrap in plastic film and refrigerate for 30 minutes.
- For the filling, sauté the chopped onion and red pepper in olive oil until tender. Add the tomato sauce and cook for 2–3 minutes.
- Stir in the shredded chicken, season with oregano, salt, and pepper, cook for another 3–4 minutes, and let it cool completely.
- Preheat the oven to 180°C (350°F).
- Roll out the dough on a floured surface to a thickness of 3–4 mm.
- Cut out circles of about 10 cm in diameter.
- Place a spoonful of filling in the center of each circle and sprinkle with a little grated cheese.
- Moisten the edges with water, fold into a half-moon shape, and seal by pressing with a fork.
- Place the empanadas on a baking tray lined with parchment paper and brush with beaten egg.
- Place the empanadas on a baking tray lined with parchment paper and brush with beaten egg.
- Let them cool on a wire rack. You can also freeze them once cooled and bake directly from frozen, adding an extra 5 minutes to the cooking time.
