By 30 Minutes or Less
Similar to the Spanish empanada, this empana"pita" uses pita bread for the shell!

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  • Prep Time: 20 minutes

Main Dishes

Serves: 4
Cups of Fruits & Vegetables per Serving: 1
Think Variety; Think Color: Red, Yellow/Orange, White, Green, Blue


2 cups black beans, low-sodium, drained and rinsed

2 cups frozen broccoli, corn, pepper and other vegetables mixture, thawed

2 cups chicken breasts, boneless, skinless, grilled, diced

1/2 cup mozzarella cheese, low-moisture, part-skim, shredded 

1 Tbsp cilantro, fresh, chopped

2 Tbsp scallions, chopped 

2- 6 inch pitas, whole wheat 


  1. Preheat oven 400 degrees Fahrenheit.
  2. Combine beans, vegetables, chicken, cheese and seasonings in large bowl. Mix well.
  3. Cut pitas in half and open the pockets. Divide filling evenly between the four halves. 
  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.

Nutritional Information

  • Calories:    390
  • Carbohydrates:    41g
  • Total Fat:    7g
  • Cholesterol:    85mg
  • Saturated Fat:   2.5g
  • Dietary Fiber:    8g
  • % of Calories from Fat:    16%
  • Sodium:    560 mg
  • Protein:    39g
  • Recipe Credit
  • Recipe courtesy of Keep the Beat™, National Heart, Lung, and Blood Institute.



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