Chicken and Spanish Rice

1 C onions, chopped
1/4 C green peppers
2 tsp vegetable oil
1 can (8 oz) tomato sauce*
1 tsp parsley, chopped
1/2 tsp black pepper
11/4 tsp garlic, minced
5 C cooked rice (in unsalted water)
31/2 C chicken breast, cooked, skin and bone removed, diced

*Reduce sodium by using one 4-oz can of no salt added tomato sauce and one 4-oz can of
regular tomato sauce. New sodium content for each serving is 226 mg.

Empañapita

Similar to a Spanish empañada, this empaña“pita” uses pita bread for the shell

2 (6½-inch) whole-wheat pitas
1 C Tangy Salsa (see recipe on page 51)

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)

Spanish Bulgur

Makes 8 3/4-cup servings

Bulgur makes a quick and delicious Spanish pilaf. Serve it with chili or refried beans.

2 cups dry bulgur
3 1/2 cups boiling water
2 garlic cloves, minced
2 teaspoons olive oil
4–6 teaspoons chili powder
1 teaspoon ground cumin
1/2 teaspoon salt

Place bulgur in a large bowl and pour boiling water over it. Cover the bowl and let stand 20 minutes, until the bulgur is tender. Drain off any excess water.