Healthified Veggie Salad in a Pocket

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!

  • Prep Time 20 min
  • Total Time 2 hr 20 min
  • Servings 4

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

  • 1 In a medium bowl, combine squash, broccoli, tomatoes, olives, and parsley; toss with 2 tablespoons salad dressing. Cover and chill for 2 to 24 hours.
  • 2 For 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.)
  • 3 Cut 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 Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 pocket
Calories
150
(
Calories from Fat
20),
% Daily Value
Total Fat
2g
2%
(Saturated Fat
0g,
0%
Trans Fat
0g
0%
),
Cholesterol
0mg
0%;
Sodium
640mg
640%;
Total Carbohydrate
30g
30%
(Dietary Fiber
6g
6%
  Sugars
3g
3%
),
Protein
7g
7%
;
% Daily Value*:
Vitamin A
10%;
Vitamin C
45%;
Calcium
4%;
Iron
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 Choices:
2
*Percent Daily Values are based on a 2,000 calorie diet.