Sunday, February 17, 2013

Chopped Salad in a Pocket Recipe

YIELD: 4 pita pockets
CARB GRAMS PER SERVING: 31
  • 1 cup chopped yellow summer squash and/or zucchini
  • 3/4 cup chopped broccoli
  • 2 plum tomatoes, seeded and chopped (about 2/3 cup)
  • 8 pitted kalamata or ripe olives, chopped
  • 2 tablespoons snipped fresh flat-leaf parsley or regular parsley
  • 2 tablespoons bottled fat-free Italian salad dressing
  • 2 6 - 7 whole wheat pita bread rounds, halved crosswise, or four 6- to 7-inch whole wheat flour tortillas
  • 1/2 cup Spicy Hummus (below)
1. In a medium bowl, combine squash, broccoli, tomatoes, olives, and parsley; toss with salad dressing. Divide among six airtight storage containers or resealable plastic bags. Cover or seal and chill overnight.
2. Spread the inside of each pita bread half or each tortilla with 2 tablespoons of the Spicy Hummus. If using tortillas, fold each in half. Wrap pita bread or tortillas in plastic wrap or place each in a covered storage container.
3. For each serving, pack a container with vegetable mixture and a pita or tortilla in an insulated container with an ice pack. Serve within 5 hours.
4. To serve, unfold tortilla if using. Add vegetable mixture to pita or tortilla. Fold or roll tortilla if using. Makes 4 pita pockets.
Spicy Hummus

YIELD: 1-1/3 cups
  • 1 15 - 19 ounce can navy or cannellini beans (white kidney beans), rinsed and drained
  • 1/4 cup bottled fat-free Italian salad dressing
  • 1 tablespoon spicy brown mustard
1. In a food processor, combine navy or cannellini beans (white kidney beans); Italian salad dressing; and brown mustard. Cover and process until smooth and spreadable. (Or mash beans with a potato masher or fork. Stir in salad dressing and mustard.) Transfer to an airtight storage container. Cover and chill for up to 1 week. Makes 1-1/3 cups.

Nutrition Facts Per Serving:

  • cal.(kcal): 166
  • Fat, total(g): 2
  • carb.(g): 31
  • fiber(g): 6
  • pro.(g): 7
  • sodium(mg): 599
  • Diabetic Exchanges

  • Vegetables(d.e): 1
  • Starch(d.e): 1
  • Other Carb(d.e): 1
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