Salade Nicoise Pita Pocket
Crisp lemon and savory mint enhance this hearty Greek salad wedged inside a whole-wheat pita flatbread, with crunchy broccoli flowerets on the side, and colorful summer berries for garnish.
Servings: 6
Ingredients:
- 1 cup fresh green beans, trimmed and cut into 1″ pieces
- 1 (12-oz.) can tuna (water pack), drained and flaked
- 1 cup cherry tomatoes, halved
- 1/3 cup pitted Nicoise olives, chopped
- 1/4 cup sweet onion, finely chopped
- 2 Tbsp. chopped fresh mint
- 2 Tbsp. wheat germ
- 1 Tbsp. lemon juice
- 2 tsp. olive oil
- 1/8 tsp. freshly ground black pepper
- 3 cups mixed salad greens
- 3 whole-wheat pita flatbreads
- 3 cups broccoli flowerets (may be steamed if preferred)
- 3/4 cup fresh blueberries
- 3/4 cup fresh strawberries, sliced
Directions:
- Cook green beans in water for 4 minutes, until crisp-tender; drain; rinse in cold water and drain again. Note: If steamed broccoli is preferred, broccoli may be steamed at this time, and drained when tender.
- Place green beans in a large bowl. Add tuna, tomatoes, olives, onion, and mint. Sprinkle with wheat germ and toss to blend. Add lemon juice, oil, and pepper; toss with mixed salad greens.
- Cut each pita bread into a half-round, then slice open horizontally. Fill with 1/2 cup salad mixture.
- Garnish with fresh blueberries and strawberries (about 1 Tbsp. each)
- Serve with small bowl of broccoli flowerets (about 1/2 cup per serving).
To View Nutritional Data Webpage CLICK HERE
Nutritional Data: (per serving)
Calories 271
Total Fat (g) 9
Cholesterol (mg) 24
Sodium (mg) 506
Carbohydrate (g) 31
Fiber (g) 6.0
Sugar (g) 5.0
Protein (g) 20
Caloric Ratio:
Carbohydrates: 42%
Fat: 29%
Protein: 29%
Extra Nutritional Data: (per serving)
Fullness Factor: 2.6 out of 5.0
Nutrition Rating: 4.3 out of 5.0
Estimated Glycemic Load: 13 [target = 100/day or less]
Inflammation Factor: 242 [target = 50/day or higher]
Nutrient Balance Completeness Score: 71 out of 100
Protein Quality/Amino Acid Score: 136 [target = 100 or higher]
This food is a good source of Protein, and a very good source of Vitamin A, Vitamin C, Vitamin K, Manganese and Selenium.
If you decide to try this recipe, please provide feedback as to what you and your taste buds thought… Thank you!
