Healthified Veggie Salad in a Pocket

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

Minutes

Total Time

2:20

Hrs:Mins

Makes

4

servings

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.
Makes 4 servings

Nutrition Information:

1 Serving (1 pocket)
  • Calories 150
    • (Calories from Fat 20),
  • Total Fat 2g
    • (Saturated Fat 0g,
    • Trans Fat 0g),
  • Cholesterol 0mg;
  • Sodium 640mg;
  • Total Carbohydrate 30g
    • (Dietary Fiber 6g,
    • Sugars 3g),
  • Protein 7g;
Percent Daily Value*:
    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.