100% less sat fat • 20% more dietary fiber than the original recipe. Trade mayo for a tasty hummus spread made from white beans and fat-free dressing. Packed with veggies, this sandwich provides 150 calories of delicious satisfaction!
Skinny Veggie Salad in a Pocket
- Prep Time 20 min
- Total 2 hr 20 min
- Servings 4
- Ingredients 10
Ingredients
- 1 cup chopped yellow summer squash and/or zucchini
- 3/4 cup chopped broccoli
- 2 plum tomatoes, seeded and chopped (2/3 cup)
- 2 tablespoons chopped, pitted kalamata or ripe olives
- 2 tablespoons snipped fresh flat-leaf parsley or regular parsley
- 1/4 cup bottled fat-free Italian salad dressing
- 3/4 cup Progresso™ cannellini beans, rinsed and drained (from a 19 oz can)
- 1 1/2 teaspoons spicy brown mustard
- 1/4 teaspoon salt
- 2 6- to 7-inch whole wheat pita bread rounds
Instructions
-
Step1In a medium bowl, combine squash, broccoli, tomatoes, olives, and parsley; toss with 2 tablespoons salad dressing. Cover and chill for 2 to 24 hours.
-
Step2For hummus: In a food processor, combine cannellini beans, the remaining 2 tablespoons salad dressing, mustard, and salt. Cover and process until smooth and spreadable. (Or mash beans with a potato masher or fork. Stir in salad dressing and mustard.)
-
Step3Cut pita bread rounds in half crosswise; open pita halves to make pockets. Spread hummus inside each pita pocket. Spoon chilled vegetable mixture into pita pockets.
Nutrition
150
Calories
2g
Total Fat
7g
Protein
30g
Total Carbohydrate
3g
Sugars
Nutrition Facts
Serving Size: 1 pocket
- Calories
- 150
- Calories from Fat
- 20
- Total Fat
- 2g
- 0%
- Saturated Fat
- 0g
- 0%
- Trans Fat
- 0g
- Cholesterol
- 0mg
- 0%
- Sodium
- 640mg
- 0%
- Total Carbohydrate
- 30g
- 0%
- Dietary Fiber
- 6g
- 0%
- Sugars
- 3g
- Protein
- 7g
% Daily Value*:
- Vitamin A
- 10%
- 10%
- Vitamin C
- 45%
- 45%
- Calcium
- 4%
- 4%
- Iron
- 10%
- 10%
Exchanges:
2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;Carbohydrate Choice
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