-
Prep
15
min
-
Total
15
min
-
Servings
4
This tuna and veggies salad-turned-pita sandwich recipe takes just 15 minutes to make a filling meal.
Ingredients
-
1
pouch (about 7 oz) albacore tuna -
1/4
cup reduced-fat mayonnaise or salad dressing -
1/4
cup plain fat-free yogurt -
1/2
cup chopped cucumber -
2
tablespoons chopped red onion -
2
tablespoons chopped fresh or 1 teaspoon dried dill weed -
1
teaspoon salt-free seasoning blend -
2
whole wheat pita (pocket) breads (8 inch) -
1
cup shredded lettuce -
1
small tomato, chopped (1/2 cup)
Steps
-
1
In medium bowl, mix tuna, reduced-fat mayonnaise, yogurt, cucumber, onion, dill weed and seasoning blend.
-
2
Cut pita breads in half crosswise to form pockets. Spoon 1/4 of mixture into each pita bread half. Add lettuce and tomato.
Tips from the Betty Crocker Kitchens
-
tip 1
You can also spread this mixture on whole wheat tortillas and roll up, if you like.
-
tip 2
For a simple cold lunch on a hot summer day, add a piece of fresh fruit and baked chips.
Nutrition
220 Calories, 7g Total Fat, 18g Protein, 23g Total Carbohydrate, 3g Sugars
Nutrition Facts
Serving Size:
1 Serving
- Calories
- 220
- Calories from Fat
- 60
- Total Fat
- 7g
- 10%
- Saturated Fat
- 1g
- 6%
- Trans Fat
- 0g
- Cholesterol
- 20mg
- 7%
- Sodium
- 470mg
- 20%
- Potassium
- 370mg
- 11%
- Total Carbohydrate
- 23g
- 8%
- Dietary Fiber
- 3g
- 15%
- Sugars
- 3g
- Protein
- 18g
- Vitamin A
- 8%
- 8%
- Vitamin C
- 8%
- 8%
- Calcium
- 6%
- 6%
- Iron
- 10%
- 10%
Exchanges:
1 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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