Pita wedges with green olive tapenade
Dietitian's tip: The secret to this Mediterranean-inspired appetizer is to use good-quality green olives. Look for a brine-cured version such as Cerignola, Lucque, Manzanillo, Picholine, Provencal, Sevillano or Sicilian.
SERVES 6
Ingredients
3 whole-wheat (whole-meal) pita breads, 6 inches in diameter, each cut into 8 wedges
1 teaspoon extra-virgin olive oil
1 shallot, finely chopped
2 plum (Roma) tomatoes, peeled and seeded, then finely chopped
1 clove garlic, minced
1 teaspoon finely chopped fresh oregano or 1/2 teaspoon dried oregano
1/2 teaspoon red pepper flakes (optional)
1/2 cup dry white wine
3/4 cup pitted green olives, rinsed, drained and roughly chopped
Grated zest of 1 lemon
2 tablespoons chopped fresh flat-leaf (Italian) parsley
Directions
Preheat the oven to 400 F. Arrange the pita bread wedges in a single layer on a baking sheet. Bake until crisp and lightly golden, about 8 minutes. Set aside to cool.
In a small frying pan, heat the olive oil over medium-high heat. Add the shallot and saute until softened, about 3 minutes. Add the tomatoes, garlic, oregano and the red pepper flakes, if using, and saute until the tomatoes are tender, about 2 minutes. Add the wine and slowly bring to a boil. Reduce the heat to low and simmer, stirring often, until the liquid has evaporated, about 6 minutes. The mixture will be thick. Remove from the heat, spoon the mixture into a small bowl and let cool completely.
When the tomato mixture has cooled to room temperature, add the olives and lemon zest. Stir to combine. The tapenade may be made ahead, covered and refrigerated for up to 2 days. Bring to room temperature before using.
Spoon 2 teaspoons of the tapenade onto each pita wedge, sprinkle evenly with the parsley and divide among individual plates — 4 wedges per plate. Serve immediately.
Nutritional Analysis(per serving)Serving size: 4 pita wedges
Calories 113 Cholesterol 0 mg
Protein 4 g Sodium 554 mg
Carbohydrate 20 g Fiber 3 g
Total fat 4 g Potassium 149 mg
Saturated fat 1 g Calcium 25 mg
Monounsaturated fat 2 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 1
Carbohydrates 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 1
Nonstarchy vegetables 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 1
Vegetables 1
http://www.mayoclinic.com/health/hea...ecipes/NU00332 
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