Similar to a Spanish empañada, this empaña “pita” uses pita bread for the shell.
- 2 (6½-inch) whole-wheat pitas
- 1 cup tangy salsa
- For filling:
- 2 cups canned low-sodium black beans, rinsed
- 2 cups frozen broccoli, corn, and pepper vegetable mix, thawed
- 2 cups grilled boneless, skinless chicken breast, diced (about 4 small breasts)
- ½ cup shredded low-moisture part-skim mozzarella cheese
- 1 tablespoon fresh cilantro, rinsed, dried, and chopped (or substitute 1 teaspoon dried coriander)
- 2 tablespoon scallions (green onions), rinsed and chopped (or substitute red onions)
Preheat oven to 400 ºF. Combine beans, vegetables, chicken, cheese, and seasonings. Mix well. Cut pitas in half, and open the pockets. Divide filling evenly between the four halves (about 1½ cups each). Place pitas on a nonstick baking sheet, and bake for about 10 minutes until the filling is hot, cheese melts, and chicken is reheated. Serve each empañapita with ¼ cup of Tangy Salsa.
- calories 373
- total fat 4 grams
- saturated fat 1 gram
- cholesterol 34 milligrams
- sodium 374 milligrams
- total fiber 14 gram
- protein 27 grams
- carbohydrates 60 grams
- potassium 741 milligrams
- vitamin A 180%
- vitamin C 50%
- calcium 8%
- iron 25%
- Percent Daily Values are based on a 2,000 calorie diet.
- Prep time: 10 minutes (20 minutes with homemade salsa)
- Cook time: 10 minutes
- Yield: 4 servings
- Serving size: 1 stuffed pita half, 1/4 cup 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.
From keep the beat recipes, National Heart, Lung and Blood Institute