Tuna & Bean Salad in Pita Pockets

http://www.eatingwell.com/recipes/tuna_bean_salad_in_pita_pockets.html

From EatingWell:  May/June 1996, The Essential EatingWell Cookbook (2004)

Dressing tuna salad with lemon and olive oil lends a bright, fresh note that's a great alternative to mayo. Beans add appealing texture and fabulous nutrition.

2 sandwiches | Active Time: 15 minutes | Total Time: 15 minutes

Ingredients

• 1 clove garlic, crushed and peeled
• 1/4 teaspoon salt
• 1 tablespoon lemon juice
• 1 tablespoon extra-virgin olive oil
• 1/4 teaspoon crushed red pepper
• 1 15-ounce can great northern beans, rinsed
• 1 3-ounce can tuna packed in water, drained and flaked (see Note)
• 1 cup arugula leaves, coarsely chopped
• Freshly ground pepper, to taste
• 2 6-inch whole-wheat pita breads
• 2-4 large lettuce leaves
• 1/4 cup thinly sliced red onion

Preparation

1. With a chef’s knife, mash garlic and salt into a paste. Transfer to a bowl. Whisk in lemon juice, oil and crushed red pepper. Add beans, tuna and arugula; toss to mix. Season with pepper.
2. Cut a quarter off each pita to open the pocket. (Save the trimmings to make pita crisps.) Line the centers with lettuce. Fill with tuna/bean salad and red onion slices

Nutrition

Per serving : 454 Calories; 10 g Fat; 2 g Sat; 6 g Mono; 13 mg Cholesterol; 66 g Carbohydrates; 29 g Protein; 15 g Fiber; 782 mg Sodium; 842 mg Potassium

3 Carbohydrate Serving

Exchanges: 3 1/2 starch, 1 1/2 vegetable, 3 lean meat

Tips & Notes

• Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.