Under the Sea Tuna Pockets - 23g Carbs, 3g Fiber
From: www.diabetesselfmanagement.com - Developed by Sharon Palmer, a
registered dietitian and freelance writer in Southern California.
These pockets offer a new spin on the classic tuna sandwich, sprucing
the tuna up with fresh vegetables and flavorful condiments and stuffing
it into whole wheat pita breads. They're a great source of fiber, protein,
and omega-3 fatty acids.
Prep: 10 minutes
2 large (6 1/2″) whole wheat pita breads, cut in half
(this recipe uses only 3 pita halves)
6 oz unsalted tuna packed in water, drained
3 Tbsp fat-free mayonnaise
2 Tbsp chopped celery
Dash Worcestershire sauce
1/4 tsp dried dill weed
1 tsp fresh lemon juice
3 leaves romaine lettuce
3 slices American cheese, cut in half diagonally to form triangles
6 slices fresh tomato
6 slices cucumber with peel (or peeled if preferred)
6 pitted kalamata or black olives
Slice pita bread in half. Use only three pita pocket halves for this
recipe. Mix tuna salad in small bowl by combining drained tuna, fat-free
mayonnaise, chopped celery, Worcestershire sauce, dill weed, and lemon
juice. To assemble the pita sandwiches, place one romaine lettuce leaf
inside each pita half. Scoop 5 tablespoons of tuna salad mixture (1/3
of recipe) into each pita half. Insert 2 triangles of American cheese
into each pita half. Place 2 slices of tomato and 2 slices of cucumber
in the pita sandwich. Garnish with two olives. Wrap in plastic wrap and
chill until serving time.
Yield: 3 pita sandwich halves
Serving size: 1 pita sandwich half
Nutrition er Serving:
237 Calories, 6g Fat, 2g Saturated Fat, 678mg Sodium, 23g Protein,
23g Carbs, 3g Fiber
Exchanges per serving: 1 1/2 starch, 3 very lean meat
Carbohydrate choices: 1 1/2
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