Garden Fiesta Tuna Pockets

Garden Fiesta Tuna Pockets
Rating: 
Makes: 6 Servings
Total Cost:
Prep time: 15 minutes

Fuel up with protein-rich tuna and colorful vegetables tucked into a pita pocket.

Ingredients

2 5-oz cans of low sodium tuna packed in water, drained
1 15-oz can no-salt-added black beans, rinsed and drained
3/4 cup corn
1 green bell pepper (diced)
2 tablespoons lime juice
1 tablespoon vegetable oil
1/4 teaspoon salt
4 teaspoons chilli powder
2 teaspoons garlic powder
3 6-inch whole-wheat pitas, cut in half
1 medium carrot, diced
1 small red onion, diced (optional)

Directions

  1. In a bowl, combine tuna with beans, corn, bell pepper, carrot, and onion.
  2. Add in lime juice, vegetable oil, salt, and spices and mix thorougly to combine.
  3. Place 1 cup of the tuna mixture in each pita half.
  4. Serve immediately.
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Notes

  • Dice 1 avocado and add to sandwch for a delicious spin.
  • Want a creamier filling? Before stuffing the pockets, add 1 tablespoon of fat-free sour cream to each pocket.
  • Instead of black beans, use chickpeas (garbanzo beans) or pinto beans.
  • Instead of pita pockets, use whole-wheat tortillas or lettuce leaves for a quick and easy wrap!

Food Demonstration Samples:  Offer 1/4 cup portions of tuna salad in small cups.  Cut each pita into 8 wedges and serve 1 wedge tucked alongside the tuna salad in each portion cup.  Makes 24 samples.

Meal Pattern Contribution Statement:

Legume as Meat Alternate:

1 filled pocket provides 2.25 oz eq meat/meat alternate, 1/8 cup other vegetable, 1/4 cup additional vegetable and 1 oz eq grains.

OR

Legume as Vegetable:

1 filled pocket provides 1.25 oz eq meat, 1/8 cup legume vegetable, 1/8 cup other vegetable, 3/8 cup additional vegetable and 1 oz eq grains.

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