Empaňapita

Empaňapita

Similar to a Spanish empaňada, this empaňa”pita” uses pita bread for the shell.

CAL/SERV :

337

PREP TIME :

10 MINS

YIELDS :

4 SERVINGS

COOK TIME:

10 MINS

INGREDIENTS

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)
  • 2 (6½-inch) whole- wheat pitas
  • 1 C Tangy Salsa

INSTRUCTIONS
  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 empanapita with ¼ cup of Tangy Salsa.
  6. 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.
  7. If you don’t have leftover cooked vegetables, see basic cooking instructions.

 

Nutrition (per serving):

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%

*Percent Daily Values are based on a 2,000 calorie diet.

 Courtesy of National Heart, Lung, and Blood Institute