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Recipe: Tuna pita pockets

Recipe: Tuna pita pockets

Tuna pita pockets — one of many healthy recipes from Mayo Clinic.

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 pita bread for a quick lunch or light dinner.


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.


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

Exchange Data
Dash
Dairy 
Fats
Fruits 
Grains
Meat
Nuts_Seeds_Drybeans 
Sweets 
Vegetables
Diabetes
Fats
Freefoods 
Fruits 
Meat
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs
Fats
Protein Dairy1/2 
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories199 
Carbohydrate23 g 
Cholesterol20 mg 
Fiber4 g 
Monounsaturatedfat0.5 g 
Potassium 
Protein15 g 
Saturatedfat1 g 
Servingsize1 pita half 
Sodium357 mg 
TotalFat5 g 

2011-09-01

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