Whole Wheat Pita Sandwiches
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(0 votes)
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 40 min.
Ready in
Calories:
432
calories
Calories
Healthy, because
Even smarter
Nutritional values
The vegetables in this recipe provide a lot of fiber and nutrients. Arugula is particularly high in phytochemicals that contains many vitamins such as A, C, and K, and minerals such as calcium, folate, and potassium.
Remove the turkey to make this a healthy, vegitarian lunch.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 432 kcal | (21 %) | ||
| Protein | 46.3 g | (47 %) | ||
| Fat | 13.07 g | (11 %) | ||
| Carbohydrates | 32.43 g | (22 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.78 g | (13 %) |
more nutritional values
| Vitamin A | 611.67 mg | (76,459 %) | ||
| Vitamin D | 0.38 μg | (2 %) | ||
| Vitamin E | 0.61 mg | (5 %) | ||
| Vitamin B₁ | 0.24 mg | (24 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 23.31 mg | (194 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 46.32 μg | (15 %) | ||
| Pantothenic acid | 1.62 mg | (27 %) | ||
| Biotin | 6.61 μg | (15 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 37.88 mg | (40 %) | ||
| Potassium | 797.84 mg | (20 %) | ||
| Calcium | 201.66 mg | (20 %) | ||
| Magnesium | 79.32 mg | (26 %) | ||
| Iron | 6.2 mg | (41 %) | ||
| Iodine | 1.1 μg | (1 %) | ||
| Zinc | 2.93 mg | (37 %) | ||
| Saturated fatty acids | 3.46 g | |||
| Cholesterol | 108.72 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1.333 cups
natural Yogurt
- 2 cloves
garlic (crushed)
- 1 tablespoon
- ½
Cucumber (diced)
- 2
tomatoes (diced)
- 2
Red onions (diced)
- 2 tablespoons
- ¼ teaspoon
- 1 teaspoon
- 1 teaspoon
- 18 ounces
turkey breasts (skinned, ready to cook)
- 4
- 7
- 1 bunch
Preparation steps
1.
Mix together the yogurt, one garlic clove and the lemon juice. Add the cucumber, tomatoes and onions and season with salt and ground black pepper.
2.
Preheat the grill.
3.
To make the marinade, mix together the oil, the remaining garlic, salt, ground black pepper, coriander and herbs. Stir in the meat and marinate for around 1 hour.
4.
Toast the bread and the turkey on the grill on both sides until golden brown. Remove the meat from the grill, cut into small pieces and stir into the yogurt mixture. Filled the pita pockets with the salad and the lettuce leaves and serve.
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