Tomato-basil sandwich

Ingredients

• 1 whole-wheat pita, cut in half
• 2 or more leaves of romaine lettuce
• 6 fresh basil leaves
• 1 thinly sliced tomato
• 2 thin slices of red onion
• 2 ounces reduced-fat smoked provolone cheese
• 1/2 teaspoon balsamic vinegar
• Freshly ground black pepper

Directions

Toast the pita bread halves in the toaster and open the pockets. Divide the lettuce, basil, tomato, onion and cheese, and layer between the 2 halves. Sprinkle with balsamic vinegar and freshly ground pepper. Serve.

Serving Information

Serves 2

Nutritional analysis per serving

Calories: 199
Total carbohydrate: 23 g
Cholesterol: 15 mg
Dietary fiber: 3 g
Monounsaturated fat: 0 g
Protein: 11 g
Saturated fat: 4 g
Serving size: Half a filled pita
Sodium: 311 mg
Total fat: 7 g

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free): 1
Grains and grain products: 1
Vegetables: 1

Diabetes Meal Plan Choices

Meat and meat substitutes: 1
Nonstarchy vegetables: 1
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Protein and dairy: 1
Vegetables: 1