This pita wrap is bulging with vegetables combined with a lime and sour cream dressing.

　　

Ingredients

serves 4, wrap per serving

　　4 6-inch whole-grain pita rounds

　　1 cup canned no-salt-added chickpeas, rinsed and drained

　　1 cup diced cucumber

　　1 medium tomato, seeded and chopped

　　1 medium avocado, diced

　　1/4 cup finely chopped red onion

　　1/2 cup fat-free sour cream

　　2 tablespoons fat-free milk

　　1 1/2 tablespoons lime juice

　　1/8 teaspoon salt

　　

Step 1

If using the oven to heat the pita rounds, preheat to 350°F. Wrap the pita rounds in aluminum foil and heat for 10 minutes, or until warmed through. If using the microwave oven, put the pita rounds on a microwaveable plate and cover with damp paper towels. Microwave on 100 percent power (high) for 20 to 30 seconds, or until warmed through.

　　

Step 2

Meanwhile, in a large bowl, stir together the chick-peas, cucumber, tomato, avocado, and onion.

　　

Step 3

In a small bowl, whisk together the remaining ingredients until smooth. Gently stir into the chick-pea mixture.

　　

Step 4

To assemble, spoon the mixture down the center of each pita. Fold a pita over the filling and secure by pushing two 6-inch bamboo skewers in an X through the pita. Repeat with the remaining pitas.

　　

Cook’s Tip on Seeding Tomatoes

Step 5

To seed tomatoes easily, cut the tomato crosswise and squeeze out the seeds and liquid.

　　

nutrition information

Step 6

(Per Serving)

　　

Step 7

Calories: 353

　　

Step 8

Total Fat: 9.5g

　　

Step 9

Saturated: 1.5g

　　

Step 10

Trans: 0.0g

　　

Step 11

Polyunsaturated: 1.5g

　　

Step 12

Monounsaturated: 5.0g

　　

Step 13

Cholesterol: 5mg

　　

Step 14

Sodium: 441mg

　　

Step 15

Carbohydrates: 58g

　　

Step 16

Fiber: 11g

　　

Step 17

Sugars: 6g

　　

Step 18

Protein: 13g

　　

Step 19

Dietary Exchanges

　　

Step 20

3 1/2 Starch

　　

Step 21

1 Vegetable

　　

Step 22

1/2 Lean Meat

　　

Step 23

1 Fat

　　American Heart Association Quick & Easy Meals