Serves 4 -- Low-fat
Rich in fiber and protein, these not-too-spicy bean-filled panini are a quick, tasty lunch (for adults too) or an after-school snack.
4 6-inch whole-wheat pita pockets
1 cup fat-free vegetarian refried beans
1 roasted red pepper, cut into four pieces (drain and rinse pepper, if jarred)
4 Tbs. mild salsa
4 individual slices regular or soy Cheddar cheese
1. Cut an opening across top of each pita, just large enough to place fillings inside. Spread 1/4 cup refried beans inside each pita. Add 1 piece of red pepper, 1 Tbs. salsa and 1 slice of cheese.
2. Place large skillet over medium-low heat. Add pitas. Place another skillet over pitas, making sure it rests evenly on pitas. Cook pitas 1 minute. Remove top skillet, flip panini, place top skillet back on panini and cook 1 more minute, or until lightly browned. Serve.
PER SERVING: 187 CAL; 10 G PROT; 2 G TOTAL FAT (0 SAT. FAT); 30 G CARB.; 0 MG CHOL; 998 MG SOD.; 6 G FIBER; 1 G SUGARS
Vegetarian Times: 01-APR-06 p50