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Healthy PEI Potato Pockets (with vegetarian option) | | Preparation and coooking time - approximately 20 minutes |
| | Ingredients | | 2 | medium red PEI potatoes, washed and diced | 2 | | 1/4 lb | green beans, cut in 1 inch (2.5cm) pieces | 125 g | | 1 tbsp | balsamic or cider vinegar | 15 ml | | 2 tbsp | olive oil | 25 ml | | 1 | medium tomato, diced | 1 | | 1/4 cup | finely chopped red onion | 50 ml | | 1 | clove garlic, crushed | 1 | | 1/4 tsp | oregano | 1 ml | | 1/2 tsp | basil | 2 ml | | 2 tbsp | chopped black olives (optional) | 25 ml | | 1 | can (6 oz/170 g) water packed tuna, drained | 1 | | 2 cups | baby spinach leaves | 500 ml | | 1/4 cup | grated cheddar cheese | 50 ml | | 4 | whole wheat floor tortillas, 8 inches-10 inches (25cm) | 4 |
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| Steam diced, unpeeled red potatoes and green beans for 7 minutes over boiling water, or cook in a small amount of water, covered, for about 5 minutes on high power in the mircowave (stir once), until tender. Rinse under cold running water and drain. While vegetables are cooking, combine vinegar, olive oil, tomato, red onion, garlic, oregano, basil, and olives in a large bowl. Stir in potatoes, beans, tuna, spinach and cheese, Toss to combine. Spoon filling on tortilla, fold ends, roll and wrap. Serves 4.
Variations - Substitute canned, flaked or chunked chicken for the tuna. Instead of tortillas, slice pita bread in half and fill with mixture. For a vegetarian meal, omit tuna and add tofu or chickpeas. |
| Nutrient Analysis Per Serving | | Calories | 280 | | Carbohydrates | 38 g | | Fat | 10 g | | Protein | 11 g | | Fibre | 6 g | | Sodium | 510 mg | | Potassium | 370 mg | | Iron | 2 mg | | Vitamin A | 125 RE | | Vitamin C | 10 mg |
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