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Spicy Lasagna Roll-Ups
Learn how to properly prepare Italian cuisine by following our easy-to-understand recipes that walk you step-by-step through the process.
Mediterranean Pita Sandwiches
Yield: Makes 4 servings
A garlic-cilantro dressing compliments a colorful mixture of chick peas, cucumbers, carrots and onions. Serve it in a whole wheat pita or as a side salad.
Ingredients:
1
cup plain fat-free yogurt
1
tablespoon chopped fresh cilantro
2
cloves garlic, minced
1
teaspoon lemon juice
1
can (about 15 ounces) chickpeas, rinsed and drained
1
can (14 ounces) artichoke hearts, rinsed, drained and coarsely chopped
1-1/2
cups thinly sliced cucumber halves (halved lengthwise)
1/2
cup shredded carrot
1/2
cup chopped green onions
4
rounds whole wheat pita bread, cut in half
Preparation:
1.
Combine yogurt, cilantro, garlic and lemon juice in small bowl.
2.
Combine chickpeas, artichoke hearts, cucumbers, carrot and green onions in medium bowl. Stir in yogurt mixture until well blended.
3.
Divide cucumber mixture among pita halves.
Nutritional Information:
| Serving Size: 2 filled pita halves | |
| Sodium | 813 mg |
| Protein | 19 g |
| Fiber | 16 g |
| Carbohydrate | 79 g |
| Cholesterol | 1 mg |
| Saturated Fat | 1 g |
| Total Fat | 3 g |
| Calories from Fat | 7 % |
| Calories | 399 |
Dietary Exchange:
| Meat | 1 |
| Starch | 5 |
This recipe appears in:
European
