Tuna pita pockets

Dietician's Tip

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

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.

Serving Information

Serves 6

Nutritional analysis per serving

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

DASH Eating Plan Servings

Grains and grain products: 1
Meats, poultry and fish: 2
Vegetables: 2

Diabetes Meal Plan Choices

Meat and meat substitutes: 2
Nonstarchy vegetables: 2
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1 1/2
Protein and dairy: 1/2
Vegetables: 2

Last Updated Sep 15, 2017


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