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Tag: lunch

  • Grilled Tilapia with Crunchy Corn Salsa & Arugula

    Grilled Tilapia with Crunchy Corn Salsa & Arugula

    How to Make Grilled Tilapia with Crunchy Corn Salsa & Arugula

    This grilled tilapia is a fresh and flavorful dish that fits in the Dietary Approaches to Stop Hypertension (DASH) Meal Pattern, meaning it’s a good choice for those who are mindful of their blood pressure. Tender tilapia fillets are grilled to perfection and served with a vibrant salsa made from crunchy corn, tomatoes, onions, and cilantro, all atop a bed of peppery arugula.  


    15 min prep time


    8 min cook time


    4servings


    4 oz tilapia, ¾ cup salsa, 1 cup arugula

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, combine corn, red bell pepper, red onion, jalapeño, rice vinegar, olive oil, and cilantro. Toss well and set aside.

    2. Pat the tilapia fillets dry with a paper towel. Spray with cooking spray on both sides. Sprinkle evenly with cumin, smoked paprika, garlic powder, and black pepper.

    3. Preheat a grill or grill pan over medium-high heat. Spray the pan with oil. Grill the tilapia for 3–4 minutes per side, or until the fish flakes easily with a fork. Remove from heat and let rest for a minute.

    4. Divide the arugula among 4 plates. Place a grilled tilapia fillet on top of the arugula. Spoon the crunchy corn salsa over and around the fish.

    Seafood
    Latin American
    Caribbean
    Salads
    Gluten-Free
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      4 oz tilapia, ¾ cup salsa, 1 cup arugula


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      380mg

      17%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        12g
      • Added Sugars
        6g

        12%

    • Protein
      26g

    • Potassium
      689mg
      15%

    Ingredients

    fresh or frozen corn kernels (thawed if frozen)
    2 cup

    red bell pepper (diced)
    1 med

    red onion (finely diced)
    1/2 small

    jalapeño pepper (finely diced)
    1 small

    unseasoned rice vinegar
    2 tbsp

    olive oil
    1 tbsp

    fresh cilantro (chopped)
    1/4 cup

    tilapia (fresh or frozen, thawed)
    4 fillets (4–5 oz each)

    nonstick cooking spray
    1 whole

    ground cumin
    1 tsp

    smoked paprika
    1 tsp

    garlic powder
    1/4 tsp

    black pepper
    1/4 tsp

    baby arugula
    4 cup

  • Vegan Open-Face Sloppy Joes

    Vegan Open-Face Sloppy Joes

    How to Make Vegan Open-Face Sloppy Joes

    Delight in the rich and savory flavors of these Vegan Meal Pattern Open-Face Sloppy Joes, made with a hearty mixture of plant-based protein, tomatoes, and a blend of smoky spices. Topped on a whole wheat bun and garnished with fresh veggies, this dish is both comforting and packed with plant-based goodness. Perfect for a quick and satisfying meal any day of the week.


    10 min prep time


    15 min cook time


    4servings


    ½ bun and 1 cup of filling

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat a large skillet over medium heat. Add oil, onion, garlic, carrot, and bell pepper. Cook, stirring occasionally, until softened, 4–5 minutes.

    2. Add the plant-based ground and continue to cook, breaking it apart with a spatula, until crumbly and browned, 6–7 minutes.

    3. Add broth, tomato sauce, coconut aminos, chili powder, and smoked paprika to the skillet. Stir to combine until heated through and the sauce thickens, 2–3 minutes.

    4. Split the buns apart and divide between plates. Top with 1 cup of filling per half bun.

    Veggie Rich
    Kid Friendly
    American
    Vegetarian
    Vegan
    Sandwiches
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      ½ bun and 1 cup of filling


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        8g
      • Added Sugars
        2g

        4%

    • Protein
      10g

    • Potassium
      359mg
      8%

    Ingredients

    olive oil
    1 tbsp

    yellow onion (diced)
    1/2 small

    garlic (minced)
    1 clove

    carrots (small diced)
    1 med

    green bell pepper (small diced)
    1/2 whole

    plant-based ground beef (lower saturated fat)
    12 oz

    low sodium vegetable broth
    1 cup

    tomato sauce (no salt added)
    8 oz

    coconut aminos
    1 tbsp

    chili powder
    1/2 tsp

    smoked paprika
    1/2 tsp

    whole wheat hamburger buns (split)
    2 whole

  • Open-Face Chickpea Salad Sandwich

    Open-Face Chickpea Salad Sandwich

    How to Make Open-Face Chickpea Salad Sandwich

    Enjoy the fresh and satisfying flavors of this Open-Face Chickpea Salad Sandwich, a delightful Vegan Meal Pattern option. A blend of chickpeas, crisp vegetables, and a zesty dressing is piled high on a slice of toasted bread, creating a colorful and nutritious meal that’s both light and filling. Perfect for a quick lunch or a light dinner.


    10 min prep time


    4servings


    1 slice bread, ⅔ cup chickpea filling

    Print Recipe >

    Step-By-Step Instructions:

    1. Drain and rinse the chickpeas. Transfer to a medium bowl.

    2. Add fresh dill, mayo, Dijon, vinegar, and spices to the bowl.

    3. Use a fork or potato masher to crush the chickpeas, making a semi-smooth spread.

    4. Toast the bread slices. Divide between plates and top with spring mix, tomato slices, and chickpea spread. Serve with a side of veggie sticks. 

    Fiber Focused
    American
    Vegetarian
    Vegan
    Sandwiches
    No Cook
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 slice bread, ⅔ cup chickpea filling


    • Amount per serving



      Calories





      350

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      380mg

      17%

    • Total Carbohydrate
      57g

      21%

      • Dietary Fiber
        15g

        54%
      • Total Sugars
        9g
      • Added Sugars
        2g

        4%

    • Protein
      17g

    • Potassium
      658mg
      14%

    Ingredients

    canned chickpeas (no salt added)
    30 oz

    fresh dill (chopped)
    1 tbsp

    low-fat vegan mayonnaise
    1/3 cup

    Dijon Mustard
    2 tsp

    Apple Cider Vinegar
    2 tsp

    onion powder
    1/4 tsp

    paprika
    1/4 tsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    whole grain bread
    4 slice

    spring mix salad
    1/2 pkg (5 oz)

    tomato(es) (sliced)
    1 whole

    flat leaf parsley (chopped)
    1 tbsp

    carrots (peeled and cut into 2-inch sticks)
    2 large

    celery (trimmed and cut into 2-inch sticks)
    2 stalks

  • Spiced Ginger Carrot Soup

    Spiced Ginger Carrot Soup

    How to Make Spiced Ginger Carrot Soup

    This flavorful Spiced Ginger Carrot soup is a culinary journey that transcends borders, drawing inspiration from global kitchens. With a touch of spice and a hint of warming ginger, it’s the perfect balance of savory and sweet. This diabetes-friendly recipe would pair well with a creamy salad, like the Brussels Sprout Salad with Avocado, Artichokes, & Creamy Honey Mustard Dressing.


    15 min prep time


    20 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, 4–5 minutes.

    2. Add the minced garlic and freshly grated ginger. Sauté for about 1–2 minutes until fragrant. Stir in the coriander and turmeric. Cook for another minute to toast the spices.

    3. Add the chopped carrots to the pot and sauté for a few minutes, coating them with the aromatic spices.

    4. Pour in the vegetable broth and bring the mixture to a gentle simmer. Cover the pot and let the carrots cook until they are tender.

    5. Once the carrots are cooked, use an immersion blender to pureé the soup until smooth.
      Alternatively, carefully transfer the soup to a blender and blend until smooth, then return it to the pot.

    6. Stir in the coconut milk and season the soup with salt and pepper to taste.

    7. Let the soup simmer for a few more minutes to heat through.

    8. Serve the spiced ginger carrot soup hot, garnished with chopped fresh cilantro.

    Veggie Rich
    Low Carb
    Caribbean
    Asian
    Soup
    Vegetarian
    Vegan
    Holidays & Entertaining
    Foodie
    Dinner
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      1g

    • Potassium
      231mg
      5%

    Ingredients

    carrots (peeled and chopped)
    1 lbs

    onion(s) (chopped)
    1 whole

    garlic (minced)
    2 clove

    olive oil
    2 tbsp

    fresh ginger (grated)
    2 tbsp

    ground coriander
    1 tsp

    ground turmeric
    1/4 tsp

    salt
    1/4 tsp

    low sodium vegetable broth
    4 cup

    lite coconut milk (unsweetened)
    1 cup

    fresh cilantro (for garnish)
    1

  • Southern Turnip Greens and Black-Eyed Peas

    Southern Turnip Greens and Black-Eyed Peas

    How to Make Southern Turnip Greens and Black-Eyed Peas

    Southern Turnip Greens and Black-Eyed Peas is a classic and comforting dish that fits the Dietary Approaches to Stop Hypertension (DASH) Meal Pattern, meaning it is a good choice for those who are mindful of their blood pressure. Tender turnip greens are simmered with onions, garlic, and a touch of vinegar, then served alongside creamy black-eyed peas seasoned with smoked paprika and thyme. It’s a flavorful and hearty meal that captures the essence of Southern cuisine.


    10 min prep time


    40 min cook time


    4servings


    ½ cup greens and ¼ cup beans

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat olive oil in a large skillet or pot over medium heat. Add the diced onion and sauté for 3–4 minutes until softened. Add garlic and cook for 1 minute until fragrant.

    2. Stir in the chopped turnip greens, ¼ tsp smoked paprika, red pepper flakes, and ¼ tsp black pepper. Add 1 cup vegetable broth and bring to a simmer. 

    3. Cover and cook for 15–20 minutes, stirring occasionally, until the greens are tender. Stir in the apple cider vinegar just before serving.

    4. In another skillet, heat 1 Tbsp olive oil over medium heat. Add remaining diced onion and sauté for 3–4 minutes until softened. 

    5. Stir in black-eyed peas, diced tomato, ½ tsp smoked paprika, cayenne pepper, and 1/4 black pepper. Add 1 cup vegetable broth and simmer for 10–15 minutes, stirring occasionally, until the flavors meld and the liquid slightly reduces.

    6. Divide the turnip greens and black-eyed peas among 4 plates or bowls. Garnish with fresh parsley and a dash of hot sauce if desired.

    Comfort Food
    American
    Vegetarian
    Vegan
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      ½ cup greens and ¼ cup beans


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      4g

    • Potassium
      373mg
      8%

    Ingredients

    olive oil (divided)
    2 tbsp

    yellow onion (diced, divided use)
    2 small

    garlic (minced)
    2 clove

    turnip greens (washed and chopped (or about 8 cups packed))
    1 lbs

    smoked paprika (divided)
    3/4 tsp

    crushed red pepper flakes (optional)
    1/4 tsp

    black pepper (divided)
    1/2 tsp

    low sodium vegetable broth (divided)
    2 cup

    Apple Cider Vinegar
    1 tbsp

    cooked black-eyed peas (drained and rinsed)
    1 cup

    tomato (diced)
    1 small

    cayenne pepper
    1/4 tsp

    fresh parsley (chopped)
    2 tbsp

    hot sauce
    1/4 tsp

  • Crumbled Tofu Taco Lettuce Wraps

    Crumbled Tofu Taco Lettuce Wraps

    How to Make Crumbled Tofu Taco Lettuce Wraps

    Delight in the vibrant and flavorful Crumbled Tofu Taco Lettuce Wraps, a fresh twist on a classic that fits the Vegan Meal Pattern. Crumbled tofu is seasoned with zesty taco spices and wrapped in crisp lettuce leaves, topped with fresh veggies. It’s a light and tasty low-carb meal that’s perfect for any time of the day.


    7 min prep time


    12 min cook time


    4servings


    3 lettuce wraps, 3/4 cup filling

    Print Recipe >

    Step-By-Step Instructions:

    1. Zest and juice lime into a small bowl and set aside.

    2. Preheat a skillet over medium-high heat. Once the skillet is hot, add oil and swirl to coat the bottom. Add the onion and cook, stirring often, until soft and golden, 2–3 minutes.

    3. Crumble the tofu with your fingers into the skillet. Add lime mixture, bell pepper, chili powder, cumin, oregano, garlic powder, onion powder, salt, and pepper. Stir to combine. 

    4. Cook, stirring often, until tofu turns golden brown and veggies soften, 8–10 minutes.

    5. Separate the lettuce into leaves. Pile leaves in stacks of two per wrap onto plates. Fill each wrap with tofu, salsa, and cilantro.

    Veggie Rich
    Mexican/Southwestern
    Vegetarian
    Vegan
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      3 lettuce wraps, 3/4 cup filling


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      450mg

      20%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      13g

    • Potassium
      226mg
      5%

    Ingredients

    lime
    1 whole

    yellow onion (diced)
    1/2 cup

    extra firm tofu (drained and pressed)
    14 oz

    red bell pepper (small diced)
    1 whole

    yellow bell pepper (small diced)
    1 small

    chili powder
    1 tbsp

    cumin
    1/2 tsp

    dried oregano
    1/2 tsp

    garlic powder
    1/2 tsp

    onion powder
    1/2 tsp

    Kosher Salt
    1/2 tsp

    black pepper
    1/4 tsp

    butter lettuce (leaves removed)
    1 head

    salsa
    1/2 cup

    fresh cilantro (chopped)
    1/4 cup

  • Seared Barbecue Tempeh Salad

    Seared Barbecue Tempeh Salad

    How to Make Seared Barbecue Tempeh Salad

    Savor the bold and smoky flavors of this Seared Barbecue Tempeh Salad, a vibrant dish that fits the Vegan Meal Pattern. Grilled tempeh is marinated in a zesty barbecue sauce and served over a fresh bed of greens, topped with crunchy vegetables and a tangy dressing. It’s a perfect blend of textures and flavors, ideal for a satisfying vegan meal.


    10 min prep time


    5 min cook time


    4servings


    3 cups veggie salad, 1/2 cup tempeh and peppers

    Print Recipe >

    Step-By-Step Instructions:

    1. Slice tempeh crosswise into thin strips and place in a medium bowl. Add bell peppers and barbecue sauce to the bowl with the tempeh and gently stir to coat.

    2. Preheat a large skillet over medium-high heat.

    3. Once the skillet is hot, add oil and swirl to coat the bottom. Add tempeh and bell peppers in a single layer and cook, flipping once, until tempeh is browned and warmed through, 4–5 minutes. Remove from heat.

    4. To assemble the salads, divide romaine, cucumber, and tomatoes between plates or bowls. Top with barbecue tempeh and peppers, and drizzle with dressing.

    American
    Salads
    Vegetarian
    Vegan
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      3 cups veggie salad, 1/2 cup tempeh and peppers


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      450mg

      20%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        9g
      • Added Sugars
        0g

        0%

    • Protein
      16g

    • Potassium
      874mg
      19%

    Ingredients

    tempeh (8 oz)
    1 package

    red bell pepper (thinly sliced)
    1 whole

    barbecue sauce (no sugar added)
    3 oz

    olive oil
    2 tsp

    romaine lettuce (chopped)
    1 head

    English cucumber(s) (thinly sliced into half-moons)
    1 whole

    cherry tomatoes (halved)
    1 cup

    fat-free Catalina salad dressing
    1/3 cup

  • Tuna Salad Melt on Whole Grain English Muffin with Side Salad

    Tuna Salad Melt on Whole Grain English Muffin with Side Salad

    How to Make Tuna Salad Melt on Whole Grain English Muffin with Side Salad


    10 min prep time


    4 min cook time


    4servings


    1 muffin, ½ cup tuna salad, 2 cups side salad

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, combine drained tuna, Greek yogurt, Dijon mustard, celery, carrots, garlic powder, and black pepper. Mix well until evenly combined. 

    2. Preheat a non-stick skillet or griddle over medium heat.

    3. Spread the tuna salad evenly over each muffin half and top each with ½ tablespoon of cheese.

    4. Spray the skillet with cooking spray. Place the assembled muffins onto the skillet, cover, and cook on low heat until the cheese melts, about 3–4 minutes. Remove from heat.

    5. In a large bowl, combine mixed greens, cherry tomatoes, cucumber, and shredded carrots. Drizzle with balsamic vinegar and olive oil, then toss to coat. 

    6. Plate 2 muffin halves per serving alongside the salad. 

    American
    Salads
    Sandwiches
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 muffin, ½ cup tuna salad, 2 cups side salad


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      35g

      13%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        6g
      • Added Sugars
        1g

        2%

    • Protein
      23g

    • Potassium
      637mg
      14%

    Ingredients

    tuna packed in water (no salt added, drained)
    8 oz

    Plain Nonfat Greek yogurt
    1/4 cup

    Dijon Mustard
    2 tsp

    celery (finely diced)
    1/4 cup

    carrots (finely diced)
    1 med

    garlic powder
    1/4 tsp

    black pepper
    1/4 tsp

    whole grain English muffins (split)
    4 whole

    reduced fat mozzarella cheese (shredded)
    4 tbsp

    nonstick cooking spray
    1 whole

    mixed greens
    4 cup

    cherry tomatoes (halved)
    1 cup

    cucumber(s) (sliced)
    1/2 cup

    carrot(s) (shredded)
    1/4 cup

    balsamic vinegar
    2 tbsp

    olive oil
    1 tsp

  • Vegetarian Lentil Pulao (Daal Pulao)

    Vegetarian Lentil Pulao (Daal Pulao)

    How to Make Vegetarian Lentil Pulao (Daal Pulao)

    Looking for more vegetarian or vegan recipe options? Try this delicious Pakistani staple dish. Red lentils star as the lean protein source and the variety of spices punch up the flavor while staying very low in sodium. Complete this meal with a side of non-starchy vegetables like steamed broccoli or green beans. 


    5 min prep time


    30 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat olive oil in a pot. Sauté onion until golden brown.

    2. Add cumin seeds, bay leaf, cloves, turmeric, and chili powder. Stir for 1 minute. 

    3. Pour in vegetable broth, cover, and simmer for 25–30 minutes until rice and lentils are cooked.  

    4. Garnish with cilantro. 

    5. Garnish with cilantro.

    6. Optional step: We recommend serving with a cucumber raita, which is not included in the nutritional analysis of this recipe. 

    Heart Healthy
    Mediterranean
    Indian
    Vegetarian
    Vegan
    Foodie
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      300

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      70mg

      3%

    • Total Carbohydrate
      57g

      21%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      10g

    • Potassium
      361mg
      8%

    Ingredients

    brown basmati rice (rinsed)
    1 cup

    red lentils (rinsed)
    1/2 cup

    yellow onion (sliced thinly)
    1 med

    olive oil
    1 tsp

    cumin seeds
    1/2 tsp

    bay leaves
    1 leaves

    cloves
    2 clove

    turmeric
    1/2 tsp

    red chili powder
    1/4 tsp

    low sodium vegetable broth
    2 cup

    cilantro (chopped)
    1/2 cup

  • Greek Vegetable Pita Pizzas

    Greek Vegetable Pita Pizzas

    How to Make Greek Vegetable Pita Pizzas

    A tasty blend of Mediterranean and pizza come together in this Greek vegetable pita pizza! Packed with nutrient-rich vegetables like red peppers, olives, shallots, and artichokes, this quick and easy recipe comes together in under 15 minutes! 


    5 min prep time


    15 min cook time


    8servings


    1/2 individual pizza

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F.

    2. Top pita bread with sauce, olives, peppers, artichokes, shallot, and Italian cheese.

    3. Bake in the oven until the cheese melts and the pita is crispy, 7–8 minutes.

    4. Remove from the oven and top with feta and fresh basil.

    Veggie Rich
    Mediterranean
    Vegetarian
    Sandwiches
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      1/2 individual pizza


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      300mg

      13%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      6g

    • Potassium
      232mg
      5%

    Ingredients

    whole wheat pita (4-inch diameter)
    4 small

    jarred low-sodium pizza sauce
    1 cup

    reduced-fat Italian shredded cheese
    1/4 cup

    Kalamata olives (sliced)
    1/4 cup

    roasted red peppers (sliced thin)
    1/4 cup

    marinated artichoke hearts (chopped)
    1/4 cup

    shallots (thinly sliced)
    1

    reduced-fat feta cheese (crumbled)
    2 oz

    fresh basil (julienned)
    1/2 cup