Check out the online cookbook, Keep the Beat ™ (available in pdf format) for some great ideas for healthful food that kids will eat and they will enjoy preparing with you. Kids learn by example – show them how good healthy food can be !!!
This is a great combination of an empanada and a pita – the recipe is fun to make and is a great healthy alternative to traditionally fried empanadas. You can easily change this up and use leftover pork or turkey instead. And you can even make it a bit more authentic by adding some sofrito to the mix. This was a great meal !
373 calories per serving
2 6½-inch whole wheat pitas
1 c Tangy Salsa (see recipe below – or you can sub a store bought salsa)
2 c canned low-sodium black beans, rinsed
2 c frozen broccoli, corn, and pepper vegetable mix, thawed
2 c grilled boneless, skinless chicken breast, diced (Perdue Shortcuts work great here !)
½ c shredded low-moisture part-skim mozzarella cheese
¼ c sofrito tomato cooking base (in the Goya section of your market) – optional
1 T fresh cilantro, chopped
2 T scallions, sliced
Salt and pepper to taste
For Tangy Salsa (22 calories per serving):
½ c jarred roasted red peppers, drained and patted dry
½ c no-salt-added diced tomatoes (or substitute 1 medium tomato, chopped)
1 small lime, peeled and cut into small chunks
¼ t ground black pepper
¼ t ground cumin
1 T fresh cilantro, rinsed and chopped
Preheat oven to 400 ºF. Combine beans, vegetables, chicken, cheese, sofrito and seasonings. Mix well.
Cut pitas in half, and open the pockets. Divide filling evenly between the four and place on a nonstick baking sheet, and bake for about 10 minutes until the filling is hot, cheese melts, and chicken is reheated. You can make these a bit ahead of time and heat when ready – this makes it a great recipe for when you are having guests.
For salsa, combine all ingredients and toss well (it is best if you make this ahead and let sit an hour or 20 so let the flavors mingle). Serve each empanapita with ¼ cup of Tangy Salsa.
Don’t skimp on the salsa – it really makes the meal ! I added ¼ c lime juice, 1 T sliced scallions, salt and pepper and omitted the roasted red peppers. The lime pieces add such a nice fresh flavor !!