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Skinny Veggie Salad in a Pocket

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Betty Crocker Kitchens
Updated Mar 11, 2016
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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!

Skinny Veggie Salad in a Pocket

  • Prep Time 20 min
  • Total 2 hr 20 min
  • Servings 4
  • Ingredients 10
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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

Instructions

  • Step 
    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.
  • Step 
    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.)
  • Step 
    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

150 Calories
2g Total Fat
7g Protein
30g Total Carbohydrate
3g Sugars

Nutrition Facts

Serving Size: 1 pocket
Calories
150
Calories from Fat
20
Total Fat
2g
0%
Saturated Fat
0g
0%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
640mg
0%
Total Carbohydrate
30g
0%
Dietary Fiber
6g
0%
Sugars
3g
Protein
7g
% Daily Value*:
Vitamin A
10%
10%
Vitamin C
45%
45%
Calcium
4%
4%
Iron
10%
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 Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.
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