A folded lettuce leaf keeps things neat in this high-fiber, handheld meal. It’s perfect for a meatless lunch.
Preparation time: 15 minutes
3 red radishes, chopped
½ small seedless cucumber, peeled and chopped
½ green bell pepper, chopped
½ small red onion, finely chopped
¼ cup (2 ounces) crumbled feta cheese
½ cup rinsed and drained canned chickpeas
1 tablespoon tahini
3 tablespoons fat-free plain yogurt
¼ teaspoon dried oregano
¼ teaspoon ground cumin
2 whole wheat pitas (6" diameter)
4 medium romaine lettuce leaves
1. In a medium bowl, combine the radishes, cucumber, pepper, and onion. Mix in the cheese.
2. In another bowl, use a fork to partially mash the chickpeas with the tahini, yogurt, oregano, and cumin. The mixture will be thick and coarse in texture.
3. Slice open each pita by cutting off a piece about 1½" from the edge. Insert your hand to open the pocket.
4. Cut off the bottom part of 2 lettuce leaves so when folded in half crosswise, they fit into the pitas. Gently line each pita with 1 leaf. Finely shred the remaining lettuce leaves and tuck ½ cup into each pita.
5. Divide the chopped vegetables between the pitas. Dollop the chickpea mixture on top.
MAKES 2 SERVINGS
Per serving: 370 calories, 57 g carbohydrate, 16 g protein, 10 g fat, 3.5 g saturated fat, 17 mg cholesterol, 590 mg sodium, 9 g fiber
Carbohydrate Choices: 4
Dietary Exchanges: 2 starch, 1 vegetable, 1 meat, 1½ fat
NOTES: Tahini is prepared ground sesame seeds. Look for it in the gourmet cheese section of the supermarket.
The stuffed sandwiches can be slipped into resealable plastic bags and refrigerated for up to 24 hours.