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

 

 

empañapita
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,
  rinsed
  2 C frozen broccoli, corn, and pepper
  vegetable mix, thawed (Leftover
  Friendly)
  2 C grilled boneless, skinless chicken
  breast, diced (about 4 small
  breasts)
  ½ C shredded low-moisture part-skim
  mozzarella cheese
  1 Tbsp. fresh cilantro, rinsed, dried, and
  chopped (or substitute 1 tsp. dried
  coriander)
  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.

Anthony

Source:  Keep the Beat Deliciously Healthy Meals