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Tuna & Bean Salad in Pita Pockets

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Recipe

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Yield

2 servings

Prep

10 min

Cook

0 min

Ready

15 min
Low Cholesterol, Trans-fat Free, High Fiber

Ingredients

Amount Measure Ingredient Features
1 clove garlic
crushed and peeled
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¼ teaspoon salt
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1 tablespoon lemon juice
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1 tablespoon olive oil, extra-virgin
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¼ teaspoon cayenne pepper
crushed
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15 ounces great northern beans
rinsed
3 ounces tuna
canned, packed in water, drained and flaked
1 cup arugula (roquette)
coarsely chopped
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1 x black pepper
freshly ground to taste
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2 each pita bread, whole wheat
6-inch
*
4 large lettuce leaves
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¼ cup red onion
thinly sliced
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Ingredients

Amount Measure Ingredient Features
1 clove garlic
crushed and peeled
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1.3 ml salt
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15 ml lemon juice
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15 ml olive oil, extra-virgin
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1.3 ml cayenne pepper
crushed
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433.5 ml/g great northern beans
rinsed
86.7 ml/g tuna
canned, packed in water, drained and flaked
237 ml arugula (roquette)
coarsely chopped
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1 x black pepper
freshly ground to taste
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2 each pita bread, whole wheat
6-inch
*
4 large lettuce leaves
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59 ml red onion
thinly sliced
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Directions

With a chef’s knife, mash garlic and salt into a paste.

Transfer to a bowl.

Whisk in lemon juice, oil and crushed red pepper.

Add beans, tuna and arugula; toss to mix.

Season with pepper.

Cut a quarter off each pita to open the pocket.

(Save the trimmings to make pita crisps.)

Line the centers with lettuce.

Fill with tuna/bean salad and red onion slices.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 326g (11.5 oz)
Amount per Serving
Calories 37617% from fat
 % Daily Value *
Total Fat 7g 11%
Saturated Fat 1g 6%
Trans Fat 0g
Cholesterol 9mg 3%
Sodium 404mg 17%
Total Carbohydrate 18g 18%
Dietary Fiber 12g 49%
Sugars g
Protein 51g
Vitamin A 1% Vitamin C 15%
Calcium 14% Iron 24%
* based on a 2,000 calorie diet How is this calculated?
 

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