Krispy Pizza Pouches
By: Feed Me I'm Hungry
Stuffed flatbreads - a perfect way to hide what goes inside!
Preparation time: 10 minutes
Cooking time: 12 minutes
Standing time: 5 minutes
Yield: 4 servings
Ingredients
2 pita pockets, thicker style, with hollow interior. Choose from flaxseed, multi-grain, or organic whole wheat
4-6 tbsp organic tomato paste
1 clove garlic, minced (adjust amount according to taste)
16 slices soy pepperoni or ½ cup chopped chicken or nitrite-free ham (optional)
¼ cup of each of the following diced fillings (choose according to taste):
red pepper, mushrooms, broccoli, asparagus, pineapple, red onion.
1 cup shredded cheese - choose from goat mozzarella, organic cheddar, or soy cheese
1 Pre-heat oven to 400 F
2 Cut each pita pocket in half. Open each half carefully, so as not to rip the sides
3 Mix garlic with tomato paste. Spread about 1 tbsp of tomato paste mixture in each pocket, coating both sides evenly
4 Lay pocket flat. Layer 2 tbsp of cheese over top of tomato paste on one side only
5 Insert 4 slices of soy pepperoni or 2 tbsp chopped meat if desired
6 Distribute ¼ cup veggie fillings of choice evenly over meat
7 Layer another 2 tbsp of cheese over the veggies
8 Press pocket flaps together gently
9 Place pockets directly on centre oven rack. Place aluminum foil or baking sheet on lower rack to catch drippings
10 Bake about 10 minutes until cheeses are melted, and veggies are soft.
Let stand 5 minutes before serving. Contents are hot. If packing these for lunch, wrap in absorbent paper towel or paper bag.
Nutritional Analysis per 1 pouch serving (1/2 stuffed flatbread)
Calories - 254 kcal
Total Carbohydrate - 28 g
Fibre - 3.8 g
Total Fat - 6.6 g
Saturated Fat - 3.2 g
Mono-unsaturated Fat - 1.5 g
Poly-unsaturated Fat - 0.6 g
Protein - 22 g
Sodium - 633 mg (due mainly to cheeses and soy pepperoni)
Alternative ingredients
Wheat-free or gluten-free dough may be used to make the pockets. The dough will need to be partially baked before using in this recipe. Check your local health food market or check the Consumer's Guide to Eating Organics, on-line.
Ages & Stages
<1 year: Not appropriate due to wheat pita pockets. May use pockets made from wheat-free dough, or make your own.
1-4 years: Great for snack, lunch, dinner. Keep fillings simple. Older toddlers and pre-schoolers can choose their own fillings.
5-12 years: As above. Keep warm in heated pouch for lunch. Wrap in paper towel to absorb excess moisture.
12+ years: As above. Encourage them to make their own. Excellent cooked on the BBQ or indoor grill.
Health Tips
The nutrient value of this type of fast-food is significantly enhanced when you make it with wholesome, organic ingredients. Pure tomato sauce with no added sugar or salt, and red peppers are excellent sources of Vitamin C, which increases iron absorption from the meat ingredients and the whole grain pitas. Additionally, recent studies (2007) have reported that organic tomatoes are higher in some phytochemicals (ex. lycopene) than non-organic varieties. Although soy pepperoni is convenient, low in fat and cholesterol-free, some varieties are high in sodium, preservatives and fillers. Read the label.
Short Cuts
Make a dozen or more of these and freeze them. Cook from frozen, as above, increasing cooking time to 20 minutes.
Feed Me…I'm Hungry! is a self-published book featuring over 80 delectable recipes. Each recipe can be easily modified to suit different age groups, picky eaters, or special dietary requirements. Every selection features wonderful ingredients drawn from culturally diverse menus and inviting photographs.
Healthy Kid-Tested Recipes - Nutritionist approved - Dr. recommended!
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© Toronto4Kids - February 2008 |
