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Tuna & Bean Salad in Pita Pockets

Source: © EatingWell Magazine
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Active Time:  15 Minutes
Total Time:  15 Minutes
  2 sandwiches
Dressing tuna salad with lemon and olive oil lends a bright, fresh note that’s a great alternative to mayo. Beans add appealing texture and fabulous nutrition.
RECIPE INGREDIENTS
1 clove  garlic, crushed and peeled
1/4 teaspoon  salt
1 tablespoon  lemon juice
1 tablespoon  extra-virgin olive oil
1/4 teaspoon  crushed red pepper
1 15-ounce can  great northern beans, rinsed
1 3-ounce can  tuna packed in water, drained and flaked
1 cup  arugula leaves, coarsely chopped
Freshly ground pepper to taste
2   6-inch whole-wheat pita breads
2-4   large lettuce leaves
1/4 cup  thinly sliced red onion

Ingredient Note:  
Canned white tuna comes from the large albacore and can be high in mercury content. Chunk light tuna, on the other hand, which comes from smaller fish—skipjack or yellowfin—is best for health-conscious eaters. According to a recent study, canned white tuna samples averaged about 315 percent more mercury than chunk light tuna samples. (The chunk light tunas averaged 0.132 parts per million mercury content, while the white [albacore] tunas averaged 0.412 ppm).
DIRECTIONS
With a chef’s knife, mash garlic and salt into a paste. Transfer to a bowl. Whisk in lemon juice, oil and crushed red pepper. Add beans, tuna and arugula; toss to mix. Season with pepper.


Cut a quarter off each pita to open the pocket. (Save the trimmings to make pita crisps). Line the centers with lettuce. Fill with tuna/bean salad and red onion slices


Recipe reprinted by permission of © EatingWell Magazine. All rights reserved.
Date Added: 01/01/2008
Nutrition Facts per Serving
Yield:   2 sandwiches
Calories: 454
Fat. Total: 10g
Protein: 29g
Carbohydrates, Total: 67g
Fat, Saturated: 2g
Fiber: 15g
Cholesterol: 13mg
Sodium: 782mg
% Cal. from Fat: 20%
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