Saturday, January 7, 2012

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

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