Garden Fiesta Tuna Pockets

This is a great recipe for children to prepare. It is fuel up with protein-rich tuna and colorful vegetables tucked into a pita pocket.

Servings: 6

Serving Size: 1 filled pocket

Ingredients

2 5-oz cans of low-sodium tuna

packed in water, drained

1 15-oz can no-salt-add

black beans, rinsed and drained

¾ cup corn

1 green bell pepper, diced

1 medium carrot, diced

1 small red onion, diced (optional)

2 tablespoons lime juice

1 tablespoon vegetable oil

¼ teaspoon salt

4 teaspoons chili powder

2 teaspoons garlic powder

3 6-inch whole-wheat pitas, cut in half

Directions

In a bowl, combine tuna with beans, corn, bell pepper, carrot, and onion.

Add in lime juice, vegetable oil, salt, and spices and mix thoroughly to combine.

Place 1 cup of the tuna mixture in each pita half.

Serve immediately.

Options

Dice 1 avocado and add to sandwich for a delicious spin.

Want a creamier filling? Before stuffing the pockets, add 1 tablespoon of fatfree sour cream to each pocket.

Instead of black beans, use chickpeas (garbanzo beans) or pinto beans.

Instead of pita pockets, use whole-wheat tortillas or lettuce leaves for a quick and easy wrap!

Nutritional Information

Calories: 215; Total Fat: 4g; Saturated Fat: 0g; Sodium: 392mg; Potassium: 454mg; Total Carbohydrate: 32g; Dietary Fiber: 6g; Sugars: 3g; Protein: 17g; Vitamin A: 2364 IU; Vitamin C: 21mg; Vitamin D: 0 IU; Calcium: 40mg; Iron: 3mg

Ines Beltran

Family & Consumer Sciences Agent UGA Gwinnett Extension Office