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Healthified Veggie Salad in a Pocket

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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

Directions

  • 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 Info

The Quick Take: Healthified

  • Calories Reduced By 80
  • Fat Reduced By 9g
  • Dietary Fiber Added 1g
See What Makes It Healthified »

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.

The Original vs. Healthified

Live Better America lets you enjoy your favorite dishes without worry or guilt. Our nutritionists switch ingredients, reduce amounts and use other kitchen tricks to turn the original recipes into Healthified recipes that are good and good for you.

Before After
1/4 cup chopped, pitted kalamata or ripe olives 2 tablespoons chopped, pitted kalamata or ripe olives
2 tablespoons bottled Italian salad dressing 1/4 cup bottled fat-free Italian salad dressing
2 tablespoons olive oil 1/4 teaspoon salt
1/2 teaspoon salt
Nutritional Highlights
Calories
 
 
230 (before)
150 (after)
Dietary Fiber
 
 
5 g (before)
6 g (after)
Saturated Fat
 
 
1 1/2 g (before)
0 g (after)
Total Fat
 
 
11 g (before)
2 g (after)

Ratings & Reviews

We calculated the nutrition of this recipe at the time it was created on 07/25/2012. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

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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.

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