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Tuna pita pockets

September 15, 2017

Recipe

Fill a pita with canned water-packed tuna and vegetables for a quick lunch or dinner.

Serves 6

This recipe calls for low-sodium water-packed tuna, which has about 200 milligrams less sodium than regular water-packed tuna.

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.

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

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) Fats and oils Fruits 1 Grains and grain products 2 Meats, poultry and fish Nuts, seeds and dry beans Sweets 2 Vegetables

Diabetes Meal Plan Choices

Fats Dairy foods (low-fat or fat-free) Fruits 2 Meat and meat substitutes Milk and milk products 2 Nonstarchy vegetables 1 Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

1 1/2 Carbohydrates Fats Fruits 1/2 Protein and dairy Sweets 2 Vegetables

Nutritional analysis per serving

Calcium 209 Calories 23 g Total carbohydrate 17 mg Cholesterol 4 g Dietary fiber 0.6 g Monounsaturated fat Potassium 18 g Protein 1 g Saturated fat 1 pita half Serving size 378 mg Sodium 5 g Total fat