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Recipe: Tuna pita pocketsBy Mayo Clinic staff
Original Article: http://www.mayoclinic.com/health/healthy-recipes/NU00571
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.
- 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
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|
|Total fat||5 g||Total carbohydrate||23 g|
|Saturated fat||1 g||Dietary fiber||4 g|
|Monounsaturated fat||0.5 g||Protein||15 g|
|Protein and dairy||1/2|
|Meat and meat substitutes||2|
|Grains and grain products||1|
|Meats, poultry and fish||2|
|Fats and oils||1|