50
Sweet-Potato
Empanadas
Chop 1 large sweet potato
into 1/2-in. cubes. Place
in a covered steamer basket
set over boiling water.
Steam for 10 minutes.
Heat 1 Tbs. canola oil in a
large skillet over medium
heat. Add 2 cups chopped
onion and 1/2 cup chopped
red sweet pepper, and
cook, stirring occasionally,
until softened, about
5 minutes. Add 1 garlic
clove, minced, 1 1/2 tsp.
cumin, 3/4 tsp. chili powder,
and 1/2 tsp. kosher salt.
Cook until fragrant, about
1 minute. Add steamed
sweet potato, a 15-oz. can
low-sodium black beans,
rinsed and drained, and
1/2 cup frozen corn. Cook
until warmed through,
about 3 minutes. Stir in
2 Tbs. chopped cilantro,
the juice of 1 lime, and
1/4 cup water. Remove from
heat and let cool.
Preheat oven to 400°F and
line two large baking
sheets with parchment
paper. Starting with
24 empanada wrappers,
spoon 2 Tbs. of the filling
onto half of one wrapper.
Fold wrapper over the
filling and crimp with a
fork to seal. Repeat with
the remaining wrappers
and filling, placing
the empanadas on the
prepared baking sheets.
In a small bowl, whisk
together 1 egg with 1 Tbs.
water. Brush tops of
empanadas. Bake until
golden, about 18 minutes.
NUTRITION PER SERVING
(2 empanadas) 266 calories;
9g protein; 7g fat (2g sat. fat);
44g carbs; 3g fiber; 6g sugar;
3mg iron; 35mg calcium;
304mg sodium49
Smoky Ham and
Cheese Quesadillas
Sprinkle 2 Tbs. shredded
sharp cheddar cheese
on half of an 8-in.
whole-wheat tortilla.
Top with 1 slice smoked
ham and 2 Tbs. more
shredded cheese.
Sprinkle with a pinch of
smoked paprika. Then
fold the other half of
the tortilla over filling.
Repeat to make a second
quesadilla.
Heat 1 tsp. olive oil in a
skillet over medium heat.
Add one quesadilla, and
cook until golden, about
2 minutes. Turn and cook
the other side. Cook the
second quesadilla in
another tsp. olive oil.
Cut into wedges.
NUTRITION PER SERVING
(2 servings) 313 calories;
13g protein; 18g fat (8g sat.
fat); 23g carbs; 3g fiber;
2g sugar; 1mg iron; 281mg
calcium; 671mg sodiumAdd 1/3 cup chopped
cooked broccoli florets and
sautéed mushrooms
to one quesadilla before
cooking.Divide the sweet-potato
and bean mixture
in half. Add 2 tsp. minced
chipotle peppers
in adobo sauce to your half.
Crimp your empanadas
differently so you
can remember which ones
are spicy!
GET THE LUNCH GEAR!
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