Healthy Recipe:

Recipe: Tuna pita pockets

  • Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving
  • Low fat = no more than 3 g of fat per serving
The Mayo Clinic Diet Book, learn more

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Dietitian's tip: Canned tuna is a good source of low-fat protein and provides many vitamins and minerals, including selenium, iron, magnesium, phosphorus, vitamin B-12 and niacin. Here it's served with chopped vegetables in pita bread for a quick lunch or light dinner.

By Mayo Clinic staff
Serves 6

Ingredients

    • 1 1/2 cups shredded romaine lettuce
    • 3/4 cup diced tomatoes
    • 1/2 cup finely chopped green bell peppers
    • 1/2 cup shredded carrots
    • 1/2 cup finely chopped broccoli
    • 1/4 cup finely chopped onion
    • 2 cans (6 ounces each) low-salt white tuna packed in water, drained
    • 1/2 cup low-fat ranch dressing
    • 3 whole-wheat pita pockets, cut in half

Directions

In a large bowl, add the lettuce, tomatoes, peppers, carrots, broccoli and onions. Toss to mix evenly.

In a small bowl, add the tuna and ranch dressing. Stir to mix well. Add the tuna mixture to the lettuce mixture and stir to combine.

Scoop 3/4 cup of the tuna salad into each pita pocket half and serve immediately.

Nutritional analysis per serving

Serving size: 1 pita half
Calories199 Sodium357 mg
Total fat5 g Total carbohydrate23 g
Saturated fat1 g Dietary fiber4 g
Monounsaturated fat0.5 g Protein15 g
Cholesterol20 mg   
Mayo Clinic Healthy Weight Pyramid Servings Diabetes Meal Plan Exchanges Dash Eating Plan Servings

 

NU00571 Sept. 1, 2011

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