Tag Archives: snack

Food for Thought


Here is a sampling of favorite meals these past few weeks:


This is homemade guacamole (two avocados, tomato, red onion, jalapeno, lime juice, and salt). I paired the guacamole with chicken tacos (chicken breast, leafy romaine lettuce, salsa) on corn tortillas.


This is Saj. Only the best Mediterranean food ever! This is vegetarian and packed with all the good healthy fats you need to lower cholesterol or just eat healthy. I get the falafels, green beans, tabouli, and hummus with wheat Saj bread.


This is a yummy Italian Bean Soup. Another low cholesterol food, packed with fiber. Cannelli beans, tomatoes, veggie broth, celery, carrots, onion, garlic, basil, oregano. I added smoked turkey sausage too.


A great snack! Strawberries, kiwi, and a light string cheese.


Shakeology by Beachbody Vanilla. This is the only way I will eat my blueberries.


If you need a light lunch packed with protein; quinoa, salsa, black beans.


I love quinoa and salmon on my leafy greens. I use a heart healthy dressing by Litehouse; Red Wine and Olive Oil Vinaigrette.


Oh my goodness! This Chicken Green Chili soup is amazing! Low calorie, low sodium, super easy to make. I had my Healthy Chicken Empanadas and beans with my soup.


This is the most delicious dinner. I made salmon served over a bed of sauteed spinach, garlic, and red pepper flakes. On top of the salmon are garbanzo beans, tomato, and capers.


Chicken Empanadas (HEALTHY)


To-Die-For Snack-Size Chicken Empanadas

My husband, the culinary genius, made the most delicious Chicken Empanadas. Here is the secret to his success with the healthy version of a Latin classic.


  • 8-ounces of boneless, skinless chicken breasts
  • One clove of garlic, finely chopped
  • 1/4 Cup of a small onion
  • 1/2 green bell pepper, finely chopped (cored and seeded)
  • 2 Tablespoons chicken stock or water
  • 1 teaspoon minced cilantro
  • 1/2 teaspoon cumin
  • 2 Tablespoons dry bread crumbs
  • Wonton wrappers (10 wrappers)

Prepare the Filling:

  1. Cut chicken into one-inch diced pieces.
  2. Put the chicken, garlic, onion, green bell pepper, chicken stock or water, cumin, and cilantro into a skillet over medium heat.
  3. Stir often, cooking until chicken is completely cooked.
  4. Transfer the skillet mixture into a food processor/blender and mix until coarsely ground. The mixture will be dry.
  5. Add two Tablespoons of breadcrumbs. Add salt and pepper to taste.
  6. Refrigerate until cold.

Constructing the Empanada:

  1. Preheat oven to 400 degrees.
  2. Lightly spray baking sheet with Pam.
  3. Cut wonton wrappers in half, at a diagonal.
  4. Lightly brush edges with water (to help with the sealing process).
  5. Place a Tablespoon of the chicken filling into the wrapper; fold and seal shut (crimping the edges with a fork).
  6. Repeat steps 4 and 5 until all chicken filling is a wrapper.
  7. Bake until golden brown; approximately 4 to 6 minutes per side.

Nutritional Information:

Serving Size = One Chicken Empanada.FOFLCB02

25 Calories, 0.1 gram Fat, 44 mg Sodium, 4 mg Potassium, 4 Carbs, 2 grams Protein.

I dipped my empanadas in a green tomatillo salsa (low sodium, low calorie).