Friday, December 28, 2012

Recipe: Eggplant Rollovers



Serves:  6

2 large eggplants, peeled and sliced lengthwise 1/2 inch thick
2-3 tbsp. water
2 medium red bell peppers, seeded and coarsely chopped
1 medium onion, coarsely chopped
1 cup chopped carrots
1/2 cup chopped celery
4 cloves garlic, chopped
8 oz. baby spinach
1 tbsp. no-salt seasoning, adjusted to taste
2 cups no salt added or low-sodium pasta sauce, divided
6 oz. non-dairy mozzarella-type cheese, divided

Preheat oven to 350°F. Lightly oil a non-stick baking pan. Arrange eggplant in a single layer in the pan. Bake about 20 minutes or until eggplant is flexible enough to roll up easily. Set aside.
Heat 2 tablespoons water in a large pan, add the bell pepper, onion, celery, and garlic; sauté until just tender, adding more water if needed. Add the spinach and seasoning and cook until spinach is wilted.
Transfer to a mixing bowl. Mix in 2 to 3 tablespoons of the pasta sauce and all of the shredded cheese. Spread about 1/4 cup of the pasta sauce in a baking pan. Put some of the vegetable mixture on each eggplant slice, roll up and place in a pan. Pour the remaining sauce over the eggplant rolls. Bake for 20-30 minutes, until heated through.

Source:  Recipe courtesy of Dr. Joel Fuhrman and Dr. Oz.

Friday, November 16, 2012

Mini Turkey Meat Loves!



Mini Turkey Meat Loaves
Makes 8 mini meat loaves

1 yellow onion, diced
1 red pepper, diced
2 stalks celery, diced
2 carrots, peeled and grated
1 pound lean ground turkey or chicken
2 egg whites
1 teaspoon ground thyme
1/2 teaspoon rubbed (ground) sage
1 tablespoon Worcestershire sauce
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1/4 cup ketchup
8 bay leaves (optional)

Preheat oven to 425°. Spray a standard 12-cup muffin tray with nonstick cooking spray and set aside.

Coat a large sauté pan with nonstick cooking spray and sauté the onions for about 5 minutes over medium heat. Add the pepper, celery, and carrots, and sauté for an additional 8 to 10 minutes. Remove from the heat and cool to room temperature.

In a large bowl, add ground meat, egg whites, cooled vegetables, thyme, sage, Worcestershire sauce, salt, and pepper. Using your hands, mix the ingredients until they are fully incorporated.

Divide the seasoned meat mixture among 8 muffin cups, smoothing the top of each mini meat loaf to make it level. Coat each mini meat loaf with ketchup and apply a bay leaf, if desired. Bake for 20 to 25 minutes.

Serves 4
Serving Size: 2 mini loaves

Cooked mini meat loaves may be frozen for up to 2 months.

Calories: 233
Total fat: 8 g
Saturated fat: 2 g
Cholesterol: 80 mg
Sodium: 646 mg
Carbohydrate: 13 g
Fiber: 3 g
Protein: 26 g


Source:  Joy Bauer, MS, RD

Sunday, November 11, 2012

Applebee’s Provides Veterans Free Meals Today

It was wonderful, as I visited Applebee’s today, November 11, 2012.  I shook the hands of so many and thanked them for their service.  The smile I received, along with their handshake, was so beautiful.  If fact, one veteran had his service dog with him.  We discussed our service dogs and what they can do and honoring them for what they can do for us.  Tribute to Veterans, past and present, thank you Applebee’s.


*Reposted from Wednesday, November November 11, 2009 below.


Thank you for your service. What a beautiful world we live in because of your service and your sacrifice!

1254685035B7HGZ6_thumb Who says that there’s no such thing as a free lunch—or even a free dinner? Today, Applebee’s Neighborhood Grill and Bar Restaurants around the country are offering a free meal for veterans and military active-duty personnel.

With the 3rd years of this kind of promotion and with that in mind, restaurants are in “all-hands-on-deck” mode. The restaurants have been completely decorated in patriotic themes, and all staff will be wearing read, white and blue.

1178380886oTczxd_thumb To qualify for the free meal, customers must bring military identification, such as a Uniform Services Identification Card, Uniform Services Retired Identification Card, current leave and earnings statement, veterans’ organization card, a photograph in uniform, a DD214 form, a commendation. Or, just wear their uniforms.

Tuesday, November 6, 2012

Cook with this Cancer-Fighting Spice


Turmeric is the yellow-colored spice found in curry powder. Curcumin, the active ingredient in turmeric, functions as both an anti-inflammatory and an antioxidant, and it may help prevent cancer by interfering with aspects of cellular signaling. In laboratory animals, curcumin has been shown to help prevent cancer of the breast, colon, stomach, liver, and lung. Using curry powder to spice up chicken and egg dishes is an easy way to incorporate it into your diet — and it has the added bonus of adding flavor to your meals, without any calories!


Source:  Joy Bauer, MS, RD

Saturday, November 3, 2012

11 Reasons Why The Organic Whey™ is Better



1. Only 1 Ingredient - Fresh Organic Whey Powder

2. Sourced 100% from happy grass-fed cows on sustainable family farms in the USA

3. Processed in small batches to preserve freshness and quality

4. Cold processed, non-denatured & bioactive

5. 100% USDA Certified Organic

6. Delicious fresh, flavor without added flavors, dyes, artificial ingredients or sweeteners

7. Highest protein concentration amongst natural and organic whey powders

8. Higher in antioxidants and other nutrients than conventional whey powders

9. Contains all 8 essential amino acids

10. Does not contain any genetically modified ingredients

11. Gluten-free & Soy-free


We can provide a special 15% coupon code just for your readers.

Readers:  Let me know if you are interested!  ~ Anthony Smile


Source:  Laura Klein
Co-Founder, The Organic Whey

Tuesday, October 9, 2012

How to Make YOUR OWN Dog Biscuits


How to Make Your Own Dog Biscuits

If you are like most dog owners your 4-legged friend is part of the family and as such you might want to make him some treats. The treats at the grocery store are full of preservatives that are great if you want your dog treats to last for years, but why not make some yourself that will last a couple of weeks on the counter or a few months in the freezer. With ingredients found in your pantry and about 10 minutes of your time you can have some healthy dog treats in the oven.

Step 1

Gather up the following ingredients:

  • 1 C. All-purpose flour
  • ¼ C. Whole oats (not quick cook)
  • ¼ C. of dried cranberries
  • ½ T. baking powder
  • ½ C. creamy peanut butter (organic if possible)
  • ½ C. milk
  • 1 T. Olive oil
  • 1 T. applesauce.

Step 2

Preheat the oven to 350 degrees F. Mix the flour, oats, cranberries and baking powder together in a large bowl. Add the peanut butter, milk, oil and applesauce to the dry ingredients and stir.

Step 3

Press the ingredients together and transfer them from the bowl to a lightly floured counter. Knead the dough until it has come together into a nice ball. If the dough seems too sticky add more flour a tablespoon at a time until the consistency is no longer sticky. Set dough on a sheet of waxed paper and dust the dough and a rolling pin with flour and roll the dough out until it’s about ½ inch thick. Using a bone shaped cookie cutter cut out the dog biscuits. If you don’t have a bone shaped cookie cutter any other cutter will work.

Step 4

Transfer the cut-out shapes to an unlined baking sheet and bake for 20 minutes or until golden brown. The remaining dough can be rerolled and cut into additional biscuits.

Step 5

When the biscuits have cooled completely store them in an airtight container at room temperature for up to 2 weeks or in the freezer for up to 6 months. Allow biscuits to sit out for 10 to 20 minutes before serving from the freezer.


This recipe is adaptable, if your dog has an allergy to white flour substitute for the same amount of rice flour and bake as directed.

According to the FDA’s Center for Veterinarian Medicine dogs should not be given real bones to chew on, like those from a ham or roast. Chewing on these bones could cause choking, broken teeth, tongue injuries and many more. Dog biscuits are a safer option.

To dress up the dog biscuits for gift giving, dip one end of the dog biscuit into some melted carob (artificial chocolate) and allow the dipped biscuits to cool on a sheet of waxed paper until the carob has hardened completely. Carob is safe for dogs, but you should never give dogs real chocolate because some dogs may have a severe allergic reaction and because their blood pressure may rise too high. Fill a cellophane bag with some dipped dog biscuits and tie it with some ribbon. Add the bag of biscuits to a basket filled with a ball, a leash and some other fun dog gifts for a fun gift basket that would be perfect for any dog lover, or give just the bag of biscuits to all of your friends and neighbors who own dogs.

Make larger dog biscuits for bigger dogs and mini-sized biscuits for your petite dog friends.

With very little effort you can have homemade dog treats for your dog. The benefits of making your own dog treats are that you can control the ingredients, save money, customize the recipe to match your dog’s preferences or dietary needs, and you can make as many as you need. Try making some dog biscuits today and your pet will surely thank you

Source:  Emma Roberts and Anthony Sepe

Saturday, October 6, 2012

Cook’s Corner: Turkey Meatloaf with Lemon Rosemary Glaze





Prep: 20 minutes plus standing

Bake: 1  Hour plus standing


Meatloaf Ingredients:

  1. Nonstick cooking spray
  2. 1 large egg
  3. 2 pounds 93 % lean ground turkey
  4. 4 ounces shitake mushrooms, stems removed and thinly sliced (about 1 cup)
  5. 1 small red onion, finely chopped
  6. 1/2 red bell pepper, finely chopped
  7. 1/2 cup low fat milk
  8. 1/2 cup old fashioned rolled oats
  9. 1 Tablespoon chopped fresh rosemary leaves
  10. 1 Tablespoon fresh lemon juice
  11. 1 teaspoon lemon zest
  12. 3/4 teaspoon salt
  13. 1/3 teaspoon ground black pepper



  1. 3 Tablespoons light brown sugar
  2. 1 Tablespoon chopped fresh rosemary leaves
  3. 1 Tablespoon Dijon mustard
  4. 1 Tablespoon fresh lemon juice
  5. 1 teaspoon lemon zest


  1. Preheat oven to 350 degrees.  Spray 9x5 inch loaf pan with nonstick cooking spray.  In large bowl, lightly beat egg.  Add remaining meatloaf ingredients and gently mix until just combined. with rubber spatula. evenly spread turkey mixture in prepare pan.  Bake 30 minutes.
  2. In small bowl, whisk together glaze ingredients. Spoon glaze over top of meatloaf. Bake meatloaf 39 minutes longer or until internal temperature reaches 155 degrees.  Let stand 5 minutes before slicing.


Nutritional Values per Serving:

204 Calories 8g fat, 2g sat fat 90mg cholesterol 311 mg sodium 11g  carbohydrates 1g Fiber 22g Protein

Source: Med Shoppe Pharmacy

Wednesday, September 26, 2012

Hot Dog Ingredients: What The Heck Are You Eating by Joy Bauer, MS, RD

What do you think?  I don't mean about how the video is made-- this is excellent!  I mean: about what is in HOT DOGS and do you think you will eat LESS of them?  And perhaps maybe eat 1 (or 2) on a special date?)  Let's hear what you think!  Thanks, -Anthony

Sunday, September 9, 2012

COOK’S CORNER: Honey-Roasted Root Vegetables



  • 1/2 medium rutabaga, peeled, cut in 1 inch pieces on bias about 2 cups
  • 1 medium turnip, peeled, cut in 1 inch pieces on bias (about 1 1/2 cups)
  • 2 Large Organic Carrots, peeled, cut in 1-inch pieces on bias (about 1 1/2 cups)
  • 1 Large Parsnip, peeled, cup in 1- inch pieces (1 1/2 cups)
  • 2 Tbsp.  Basting oil
  • Salt and Pepper to taste
  • 2 Tbsp. Butter, melted
  • 2 Tbsp. honey, warmed


  1. Toss   rutabaga, turnip, carrots and parsnips with basting oil; arrange in a single layer on baking sheet.  Season to taste with salt and pepper.  Roast 25 minutes; remove from oven.
  2. Combine  melted butter and honey to make glaze.  Drizzle over vegetables and carefully toss until completely coated.
  3. Return  veggies to oven.  Roast. Roast 8 – 10 minutes until glaze just begins to bubble.

Source:  Wegman’s

Friday, September 7, 2012

Recipe: Almond-Crusted Chicken With Sweet Potatoes and Asparagus




This quick, easy meal is just the thing to top off a relaxing day. It’s a perfect balance of protein and colorful veggies that’s light, healthy and delicious. Plus, there’s virtually no clean-up. It’s a win-win!



Serves 2

1/2 cup whole almonds, finely chopped
1/2 cup Dijon mustard

2 boneless skinless chicken breast halves, preferably pasture raised

1/2 lb fresh asparagus with the ends trimmed

1 large sweet potato

Salt and pepper to taste


Preheat oven to 450° F, and line a cookie sheet with parchment paper. In a small food processor, add the whole almonds and chop fine. Lay a piece of parchment on a flat surface. Sprinkle chopped almonds on top of parchment. Lay chicken on parchment paper. Coat each piece of chicken with the mustard and dredge in the almonds. Place coated chicken breasts on parchment paper-lined cookie sheet. Lay asparagus next to the chicken breasts. Slice the sweet potato into thin circles and lay next to asparagus. Lightly spray chicken, potatoes and asparagus with olive oil and sprinkle with salt and pepper. Place cookie sheet in the oven. Bake for 10-13 minutes until chicken feels firm to the touch and is cooked through.

Source:  Recipe courtesy of Laurie Erickson on the Doctor Oz Show.

Sunday, July 29, 2012

What is your most favorite recipe that you make- over and over and over, again!


Anthony J Sepe: 

Pasta Shells with Clams and White Clam Sauce


8-10  scallions, sliced

2-4 garlic cloves, minced

1/4 tsp. crushed red pepper flakes

4, 6.5 oz. cans chopped clams, drained ( reserve the liquid)

2, 14.5 oz. can stewed tomatoes (no salt added)

2-2.5 cups chicken broth

2 Tablespoons minced fresh basil or 2 teaspoons dried

3-6 teaspoons dried oregano or 2 Tablespoons

1 box hot cooked shells

Grated Parmesan cheese to your liking



1.  Spray a large nonstick skillet with nonstick cooking spray: heat.  Add the scallions, garlic and pepper flakes; cook, stirring as needed, until softened, 2-3 minutes.

2.  Add the clams, the reserved liquid, the tomatoes, chicken broth, basil and oregano; bring to a boil.  Reduce the heat and simmer, uncovered, until the liquid is reduced by one-third, 10-12 minutes.

3.  Place the shells in a large serving bowl; add the clam sauce and toss to coat.  Serve, sprinkled with the cheese.

Per serving:

341 Calories, 4 g Total Fat, 1g Saturated Fat, 33mg Cholesterol, 303 mg Sodium, 53g Total Carbohydrate 6g Dietary Fiber, 22g Protein, 208 mg Calcium



Nancy Collins:  That's easy! Marlene Koch's Quicker Than Take Out Orange Chicken - it is addictive.


Cindy Husband:  in-a-hurry black bean burritos


Sharon Stuard Lemons:  Sugar free Banana Cream Pie! Everyone loves it and it takes a lot of kcalories out of the dessert at those family get-togethers!



Greetings!  Just want to say that I’ve needed some time with family and had a significant move.  I’ll try to be posting at least a couple of times a week.

Monday, January 23, 2012

Cook’s Corner: Buffalo-Style stuffed celery for Sunday’s game!



free_1878630    free_1879589




1/2 cup low fat cream cheese, softened

2 Tbs. blue cheese, softened

1/2 tsp. minced garlic

1/4 tsp. salt

5 servings celery, five large rigs cut into 4 pieces each

2 1/2  tsp. hot pepper sauce to taste

1 Tbsp. chives, fresh, chopped



  • In a small bowl, stir together cream cheese, blue cheese, garlic and salt until smooth; spoon about 1/2 Tbsp. cheese mixture into each piece of celery.
  • To serve, arrange stuffed celery on a plate, drizzle each with about 1/4 tsp. hot pepper sauce (or serve pepper sauce on the side) .  Sprinkle with chives if desired.  Yield:  2 pieces stuffed celery per serving.  Points Plus Value:  1; Servings: 10

Source:  Weight Watchers

Sunday, January 15, 2012

Cook's Corner: Pasta with Greens & Beans!


6 garlic cloves, coarsely chopped

4 cups of escarole

1-1/2 cups drained cannellini beans

2 cups vegetable broth

6 oz. uncooked pasta per pkg directions

1. Lightly spray a large nonstick saucepan with cooking spray. Add garlic; cook over medium heat~5 minutes.

2.  Add escarole andbeans; cook 3 minutes. Add broth; bring to boil.  Reduce heat; simmer 3 minutes.  Add cooked pasta; stir 2 minutes longer.  Let stand 5 minutes before serving.  Enjoy!

Source: Weight Watchers; 5 points.

Published with Blogger-droid v2.0.1

Thursday, January 12, 2012

14 Colleges That Cater to Gluten-Free Students



Over the past few decades, rates of gluten intolerance, also known as celiac disease, have skyrocketed. Today, it is estimated that nearly one out of every 133 people may have some degree of gluten intolerance. Whether this is because of a rise in actual gluten intolerance or just better ways of understanding and diagnosing the disease has yet to be determined, but it does mean that more and more colleges are paying attention and providing for the needs of students who may suffer from a gluten intolerance. While there is still a long way to go in making the majority of schools safe and celiac-friendly, some colleges and universities are going above and beyond when it comes to providing gluten-free options. Here are just a few of the schools who are leading the way, though many, if not most, have programs to provide meals for students with any kind of dietary need.

  1. Baylor University

    At Baylor University, students can find a wide range of gluten-free menu options through the school’s dining services. Due to demand from students, the university began offering more gluten-free options in 2010, and students can find out about which dining halls and menu items will meet their needs through the menus posted online each week.

  2. University of Tennessee

    Students with gluten intolerance can get help through a student nutrition coordinator found on campus. These professionals can help to ensure that students get the nutrition they need without encountering any potentially harmful gluten. Additionally, Volunteer Dining offers a range of gluten-free options both in residential dining halls and in the stores found throughout the campus. For students who still can’t find what they need, the school offers the option to put in special orders, though this must be done ahead of time.

  3. Georgetown University

    Georgetown University is working hard to meet the dietary needs of all the students on campus. While dining halls do not always have gluten-free options, students shouldn’t despair. The school has a registered dietician on staff who can help those with celiac to find the resources, tools, and food they need. This program can provide students with everything from gluten-free foods, to a gluten-free microwave to use, so that they’ll stay safe and healthy on campus.

  4. Oregon State University

    Students at Oregon State don’t have to work hard to find gluten-free options in their dining halls. The school offers a list of all of the gluten-free options they serve in each on-campus dining hall or cafe. At some locations, these options may be limited, but in many of the larger dining halls, gluten-intolerant students should find a wide range of healthy and tasty foods that won’t irritate their digestive systems. If those items don’t suit student needs, there is always a registered dietician on hand to make sure that dietary considerations are met.

  5. Bard College

    Bard College offers dining hall services that can meet a wide range of student dietary needs, from veganism to gluten intolerance. The school is currently working on renovations to one of their main dining halls that will include a new gluten-free section, keeping these foods separate from those that might contaminate them with gluten and cause reactions in some of the most sensitive students.

  6. University of Wisconsin

    In addition to a thriving student club on campus advocating for gluten-free options, UW Madison is working hard to meet the needs of students who need meals that are vegetarian, vegan, or gluten-free. They’ve begun to label all food served in the cafeteria with symbols that are designed to make it simple to determine whether an item is OK to eat. Students can check with the weekly menus posted online to see what options will be gluten-free on any given day, with great choices like Thai noodles with tofu, tostadas, and enchiladas available.

  7. Southern Methodist University

    Eating gluten-free on campus can be a challenge, but Southern Methodist works to ensure that the process is a little bit easier for students. There is a registered dietician on staff who can help to design a healthy eating program for students and provides gluten-free options and equipment to students. Additionally, the school has recently created a dining hall called Healthy on the Hilltop which serves vegan and gluten-free fare (among other healthy options) to students with these dietary restrictions.

  8. University of Arizona

    Many people don’t realize the seriousness of gluten intolerance and how it is different from a food allergy, but students at the University of Arizona are working to change that. They have a large and growing group of advocates on campus who are pushing for greater gluten-free awareness. Dining services has taken notice, and in the fall of 2011 it began making changes to make it easier for gluten-free students on campus. This included switching to gluten-free food suppliers, choosing local foods, and educating staff on gluten-free preparation. Additionally, the school now offers several gluten-free entrées on campus, including pastas and breads that are totally gluten-free.

  9. Ithaca College

    There are three dining halls on Ithaca College’s campus, and each offers varying levels of gluten-free accommodation. At the main dining hall in the student center, there are gluten-free menus available for both lunch and dinner every day, giving students a range of options to choose from. There is also the Gluten-Free Pantry, which provides gluten-free breads, pastas, and equipment like microwaves and toasters. The other two dining halls don’t have a running menu, but students can pre-order gluten-free meals at them by contacting the dining hall management.

  10. Texas A&M, Corpus Christi

    Students at Texas A&M in Corpus Christi will find help from the school’s registered dietician in finding healthy and safe meal options. In the dining halls, students are provided with products like rice cereal, gluten-free pizza, soups, snacks, and desserts, as well as a whole host of veggies.

  11. University of Notre Dame

    In order to make eating in the dining halls less complicated for students who need to stick to a gluten-free diet, Notre Dame has listed all the menu items they serve on campus that are free of gluten. Students can search by dining hall for entrées, sides, and snacks that are gluten-free. For students who want something different, the dining hall will prepare special meals on request to meet any dietary needs, including gluten-free.

  12. University of New Hampshire

    Students can follow this link to an informative guide on eating gluten-free at UNH. With the help of the registered dietician and the director of culinary services, students shouldn’t have too hard a time finding gluten-free options. In each of the three dining halls on campus, students can find a gluten-free zone with restricted microwaves, toasters, and refrigerators, as well as a selection of prepackaged gluten-free items like cereal, bread, granola bars, waffles, desserts, and condiments. Students can also choose to pre-order meals or cook their own stir fry or omelets in separate gluten-restricted stations.

  13. SUNY Potsdam

    SUNY Potsdam goes above and beyond when it comes to accommodating students who need to eat gluten-free. Students at SUNY can choose from a wide range of gluten-free prepackaged items for entrées or snacks. There are also separate stations in the dining halls that cater to gluten-free eaters, preventing cross-contamination while also ensuring celiac students have plenty of options to choose from. Even at the school’s deli, students can choose from a variety of gluten-free breads, making finding something to eat on campus much easier. Additionally, meals can be prepared on request for any student who needs or wants them.

  14. Tufts University

    Tufts takes food allergies and intolerance quite seriously, and has tried to accommodate students with these special needs accordingly. The school has prepared a number of educational pamphlets on the issue that students can read through to learn what their dining options are on campus and how gluten-free meals are prepared. Students are advised to work with the school’s dietician, but can also find information on all menu items through "food fact cards." The school also lists all foods served at dining halls across campus that are safe for people with celiac to eat.

Source: Handorf, Tim. Best Colleges

Wednesday, January 11, 2012

Cook’s Corner: Bread Pudding Made Easy!




  1. 8 slices bread, cubed
  2. 4 eggs, beaten
  3. 1/4 cup white sugar
  4. 1/4 cup brown sugar
  5. 4 cups non-fat milk
  6. 1-1/2 teaspoons vanilla
  7. 1/2 cup raisins



  1. Place cubes in greased 2-quart baking dish.
  2. Beat eggs, sugar, milk, and vanillas in a small bowl
  3. Stir in raisins.
  4. Pour over bread cubes.
  5. Sprinkle with sugar and nutmeg.
  6. Bake at 350 degrees for 30-40 minutes or until golden brown.

Source:  Adapted from:

Saturday, January 7, 2012

3rd Year Blogoversary

Help celebrate our 3rd Year Blogoversary !  Squish your fruit together, too.


Cook’s Corner: Nutritious & Delicious—A Must Make and Share—Empanapita




similar to a Spanish empañada, this empaña“pita” uses pita bread for the shell

  • Ingredients:
    2 (6½-inch) whole-wheat pitas
    1 C Tangy Salsa (see recipe on
    page 51)
    For filling:
    2 C canned low-sodium black beans,
    2 C frozen broccoli, corn, and pepper
    vegetable mix, thawed (Leftover
    2 C grilled boneless, skinless chicken
    breast, diced (about 4 small
    ½ C shredded low-moisture part-skim
    mozzarella cheese
    1 Tbsp. fresh cilantro, rinsed, dried, and
    chopped (or substitute 1 tsp. dried
    2 Tbsp. scallions (green onions), rinsed
    and chopped (or substitute
    red onions)
  • Preparation:
  • 1. Preheat oven to 400 ºF.
    2. Combine beans, vegetables, chicken, cheese, and
    seasonings. Mix well.
    3. Cut pitas in half, and open the pockets. Divide filling evenly
    between the four halves (about 1½ cups each).
    4. Place pitas on a nonstick baking sheet, and bake for about
    10 minutes until the filling is hot, cheese melts, and chicken
    is reheated.
    5. Serve each empañapita with ¼ cup of Tangy Salsa.
  • Note: If you can’t find beans labeled “low sodium,” compare the
    Nutrition Facts panels to find the beans with the lowest amount of
    sodium. Rinsing can help reduce sodium levels further.
  • prep time:
    10 minutes
    (20 minutes with
    homemade salsa)
    cook time:
    10 minutes
    yield: 4 servings
    serving size:
    1 stuffed pita half,
    ¼ C Tangy Salsa
  • each serving provides:
    calories 373
    total fat 4 g
    saturated fat 1 g
    cholesterol 34 mg
    sodium 374 mg
    total fiber 14 g
    protein 27 g
    carbohydrates 60 g
    potassium 741 mg
    vitamin A 180%
    vitamin C 50%
    calcium 8%
    iron 25%

Enjoy!  Thanks for taking the time to read our blog.


Source:  Keep the Beat Deliciously Healthy Meals