Tuna, Pickle, and Chopped-Vegetable Pita Sandwiches

Health score
17%
Tuna, Pickle, and Chopped-Vegetable Pita Sandwiches
45 min.
4
268kcal

Suggestions


Are you looking for a delicious and refreshing lunch option that’s both satisfying and easy to prepare? Look no further than our Tuna, Pickle, and Chopped-Vegetable Pita Sandwiches! This delightful recipe combines the classic flavors of tuna salad with a crunchy medley of fresh vegetables, all nestled in soft pita pockets. Perfect for a quick lunch or a light dinner, these sandwiches are not only tasty but also packed with nutrients.

Imagine biting into a fluffy pita filled with a creamy tuna mixture, enhanced by the sweetness of Granny Smith apples and the crunch of red bell peppers and sweet pickles. The addition of light mayonnaise and nonfat yogurt creates a luscious texture without the guilt, making this dish a healthier alternative to traditional tuna salads. Plus, the vibrant colors of the fresh ingredients make for an appealing presentation that’s sure to impress your family or guests.

With just 45 minutes of prep time, you can whip up this meal for four, making it an ideal choice for busy weekdays or casual gatherings. Each serving is a balanced combination of protein, healthy fats, and carbohydrates, ensuring you stay energized throughout the day. So, gather your ingredients and get ready to enjoy a delightful culinary experience that’s as nutritious as it is delicious!

Ingredients

  • teaspoons apple cider vinegar 
  • 0.5 cup apples i use 2 granny smith apples cored peeled chopped
  • cups red-leaf lettuce red thinly sliced
  • tablespoons mayonnaise light
  •  wholewheat pita breads halved
  • tablespoons yogurt plain
  •  bell pepper red chopped
  • 0.5 cup onion sweet chopped (such as Vidalia)
  • 0.5 cup pickle sweet drained chopped
  • ounce water-packed tuna drained canned

Equipment

  • bowl

Directions

  1. Mix first 4 ingredients in small bowl. Season tuna mixture with salt and pepper.
  2. Mix bell pepper, onion, and apple in medium bowl.
  3. Add half of vegetable mixture to tuna mixture and stir to blend.
  4. Add vinegar to remaining vegetable mixture; toss to combine. Season vegetable mixture to taste with salt and pepper.
  5. Place 1/4 cup lettuce in each pita half. Spoon 1/8 of tuna mixture, then 1/8 of vegetable mixture into each pita half.
  6. Place 2 pita halves on each of 4 plates and serve.
  7. Per serving: calories, 304; total fat, 5 g; saturated fat, 1 g; cholesterol, 17 mg
  8. Self

Nutrition Facts

Calories268kcal
Protein22.41%
Fat12.45%
Carbs65.14%

Properties

Glycemic Index
50.25
Glycemic Load
30.01
Inflammation Score
-9
Nutrition Score
16.721739105556%

Flavonoids

Cyanidin
0.68mg
Catechin
0.2mg
Epigallocatechin
0.04mg
Epicatechin
1.18mg
Epigallocatechin 3-gallate
0.05mg
Luteolin
0.34mg
Kaempferol
0.26mg
Myricetin
0.23mg
Quercetin
4.66mg

Nutrients percent of daily need

Calories:267.67kcal
13.38%
Fat:3.67g
5.65%
Saturated Fat:0.61g
3.79%
Carbohydrates:43.2g
14.4%
Net Carbohydrates:40.47g
14.72%
Sugar:8.98g
9.98%
Cholesterol:17.29mg
5.76%
Sodium:585.65mg
25.46%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.87g
29.73%
Vitamin C:40.55mg
49.15%
Vitamin A:2167.74IU
43.35%
Selenium:29.99µg
42.84%
Vitamin K:36.22µg
34.5%
Vitamin B3:5.84mg
29.18%
Vitamin B12:1.18µg
19.74%
Manganese:0.38mg
19%
Phosphorus:160.12mg
16.01%
Vitamin B6:0.3mg
15.04%
Vitamin B1:0.21mg
14.07%
Calcium:109.78mg
10.98%
Fiber:2.73g
10.92%
Iron:1.94mg
10.79%
Folate:41.35µg
10.34%
Vitamin B2:0.17mg
10.24%
Potassium:333.97mg
9.54%
Magnesium:36.7mg
9.17%
Copper:0.15mg
7.43%
Zinc:1.06mg
7.08%
Vitamin E:0.96mg
6.42%
Vitamin B5:0.54mg
5.41%
Vitamin D:0.51µg
3.4%
Source:Epicurious