Making your calories count – Chicken Salsa Tomato Cups

By Tanya Davis | Published Wednesday, December 7, 2011

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This week is the second in a series of seven articles that focuses on examples of how Wise County 4-Hers learned through their foods and nutrition projects to make their calories count more by including nutrient-rich foods in their diets.

Jodie Wells, a 17-year-old Slidell 4-Her recently received first place honors in the District 4-H Food Show in Vernon. Wells’ recipe for Chicken Salsa Tomato Cups was entered in the Senior Nutritious Snacks category and is packed full of nutrients like protein, vitamin C and vitamin A.

I hope you will try this nutritionally dense recipe during the holiday season.


  • 1/2 cup chopped bell pepper
  • 1/2 cup chopped tomatoes
  • 8 green onions, chopped
  • 2 oz. feta cheese, crumbled
  • 1 cup prepackaged grilled chicken breast, chopped
  • 2 teaspoons fresh parsley, chopped
  • 1/2 teaspoon mild olive oil
  • 1/2 teaspoon red wine vinegar
  • 20 small tomatoes, seeded

Combine all ingredients except 20 small tomatoes. Stuff seeded tomatoes with chicken salsa. Garnish with remaining fresh parsley. Number of servings: 10.

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