Pita Sandwich


Meatless Monday Lunches
Pita Sandwich

Serving: 4 (1 Sandwich each)
170 Calories per serving

Pita breads are available in the deli section of most super markets. Select whole-wheat ones, whenever available.

Nutrition information per Serving:

Calories: 170
Total Fat: 2g
Saturated Fat: 0g
Cholesterol 20mg
Sodium: 430mg
Total Carbohydrates: 25g
Dietary Fiber: 3g
Protein: 16g

INGREDIENTS:

  • 2 each whole-wheat pita bread, 6 inches
  • 6 oz canned tuna (packed in water)
  • 1 large fresh tomato, sliced
  • 1 small cucumber, seeds removed, peeled and diced (approximately 1 11-2 cups)
  • 1/2 plain low-fat yogurt
  • 1/2diced seedless cucumber
  • 1 clove garlic minced
  • 1 tbsp. vinegar
  • 2tbsp fresh dill, chopped

INSTRUCTIONS:

  1. Reserve 1/2-1 cup cucumber and set aside in a bowl
  2. Combine the yogurt, 1/2 cup cucumber, garlic, vinegar and 1 tablespoon dill to create the herbed yogurt.
  3. chill to allow flavors to blend (may also be used as a dip or salad dressing).
  4. Heat pitas.
  5. cut in half crosswise and pull apart to make pockets.
  6. Divide the tuna, tomato, and remaining cucumber evenly and place in the four pita pockets.
  7. Top with herbed yogurt.
  8. Garnish with remaining 1 tablespoon dill

 

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