| |
| Filling: |
|
| 1 Can |
|
Garbanzo beans rinsed and drained |
|
| ½ Cup |
|
Sliced scallions |
|
| ½ Cup |
|
Nonfat plain yogurt |
|
| 1 Tbs |
|
Sesame seed paste |
|
| 1 ½ tsp |
|
Crushed fresh garlic |
|
| |
| ¼ tsp |
|
Ground black pepper |
|
| Pitas: |
|
| 6 Medium |
|
Whole-wheat pita pockets |
|
| 18 |
|
Fresh spinach leaves |
|
| 3 Medium |
|
Plum tomatoes, thinly sliced |
|
| 8 Oz |
|
Low-fat shredded mozzarella cheese |
|
|
|
|
| |
| Combine all filling ingredients in a food processor bowl and process until smooth. Set aside. Cut each pita round about 2/3 of the way around the edges. Carefully open the pita and spread ¼ cup of the filling over the bottom layer. Top filling with 3 spinach leaves, then 3 slices of tomato, and ¼ cup of shredded cheese. |
| Coat a large nonstick skillet with olive oil cooking spray and preheat to medium. Cook sandwiches on the skillet until bread is lightly toasted and cheese is melted. (About 2 minutes per side.) Cut into 4 wedges and serve hot. |
|
| |
| Servings: 6 |
| |
| Nutrition Facts |
| Serving size: 1 serving |
| Percent daily values based on a 2000 calorie diet. |
| Nutrition information calculated from recipe ingredients. |
|
|
| |
|
|
|
| Amount Per Serving |
|
|
|
| Calories |
|
476.67 |
|
| Calories From Fat (13%) |
|
60.03 |
|
| Calories From Protein (31%) |
|
148.74 |
|
| Calories From Carbs (56%) |
|
267.90 |
|
| Calories From Alcohol (0%) |
|
0.00 |
|
| |
|
% Daily Value |
| Total Fat 7.17g |
|
11% |
|
| Saturated Fat 1.25g |
|
6% |
|
| Monounsaturated Fat 0.89g |
|
|
|
| Polyunsaturated Fat 2.95g |
|
|
|
| Trans Fatty Acids 0.00g |
|
|
|
| Cholesterol 8.05mg |
|
3% |
|
| Sodium 1424.37mg |
|
59% |
|
| Potassium 6112.71mg |
|
175% |
|
| Carbohydrates 72.00g |
|
24% |
|
| Dietary Fiber 28.83g |
|
115% |
|
| Sugar 6.89g |
|
|
|
| Sugar Alcohols 0.00g |
|
|
|
| Net Carbohydrates 43.17g |
|
|
|
| Protein 49.01g |
|
98% |
|
| Vitamin A 96451.27IU |
|
1929% |
|
| Vitamin C 298.55mg |
|
498% |
|
| Calcium 1472.08mg |
|
147% |
|
| Iron 30.24mg |
|
168% |
|
| Vitamin E 21.26IU |
|
213% |
|
| Thiamin 0.96mg |
|
64% |
|
| Riboflavin 2.04mg |
|
120% |
|
| Niacin 8.92mg |
|
45% |
|
| Vitamin B6 2.46mg |
|
123% |
|
| Folate 2049.91µg |
|
512% |
|
| Vitamin B12 0.46µg |
|
8% |
|
| Pantothenic Acid 1.13mg |
|
11% |
|
| Phosphorus 885.84mg |
|
89% |
|
| Magnesium 872.47mg |
|
218% |
|
| Zinc 8.44mg |
|
56% |
|
| Copper 1.68mg |
|
84% |
|
| Manganese 10.15mg |
|
507% |
|
| Selenium 31.56µg |
|
45% |
|
| Alcohol 0.00g |
|
|
|
| Caffeine 0.00mg |
|
|
|
| Water 1069.18g |
|
|
|
|
|
| |
|
