Tuna pita pockets
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 a pita pocket for a quick lunch or light dinner.
SERVES 6
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.
Nutritional Analysis(per serving)Serving size: 1 pita half
Calories 199 Cholesterol 20 mg
Protein 15 g Sodium 357 mg
Carbohydrate 23 g Fiber 4 g
Total fat 5 g Potassium 357 mg
Saturated fat 1 g Calcium 33 mg
Monounsaturated fat 0.5 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 1
Carbohydrates 1
Protein and dairy 1/2
Fats 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
Meat and meat substitutes 2
Fats 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 1
Vegetables 1
Meats, poultry and fish 1/2
Fats and oils 1
http://www.mayoclinic.com/health/hea...ecipes/NU00571
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