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!

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The Quick Take & Nutrition Info

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The Quick Take: Healthified

Calories Reduced By 80
Fat Reduced By 9g
Dietary Fiber Added 1g

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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:

*Percent Daily Values are based on a 2,000 calorie diet.

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.

The Original vs. Healthified

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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)
Fat		2 (before) 0 (after)
Saturated Fat		1 1/2 g (before) 0 g (after)
Total Fat		11 g (before) 2 g (after)

Reviews

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1 - 1 of 1 Reviews View All

Posted 10/7/2012 12:55:17 PM REPORT ABUSE JanuaryBride said:

Rating:

This was great! I switched up the recipe just a bit. . .instead of making the "hummus", I just added the beans to the veggie mixture (and omitted the mustard). I also added some leftover corn and pencil thin asparagus from dinner the night before. I would certainly make this again. Delightful in a pita and I am sure it would also be great over lettuce. I used a balsamic vinaigrette that I made myself.

1 - 1 of 1 Reviews View All

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.