Empaňapita

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

Recipe Source: Deliciously Healthy Family Meals
Prep time Cook time Yields Serving Size
10 minutes 10 minutes 4 servings 1 stuffed pita half, ¼ C Tangy Salsa

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

Photograph of the completed recipe.
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.

Directions

  • 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.

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.

Leftover Friendly If you don’t have leftover cooked vegetables, see basic cooking instructions.


 

Chefs in Training Children can help stuff ingredients into the pita pockets.
 

_______________
™Keep the Beat is a trademark of the U.S. Department of Health and Human Services.

®We Can! Ways to Enhance Children's Activity & Nutrition, We Can!, and the We Can! logos are registered trademarks of the U.S. Department of Health & Human Services (HHS).