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Food & diet

At the Table with Humanitas Health: Tuna pita, a quick protein-rich lunch

March 18, 2019

The tuna pita is a quick and ideal dish for a quick lunch to eat at work or at university. Let’s see the recipe and its characteristics together with Dr. Manuela Pastore, dietitian of Humanitas.

“Canned tuna is a good source of fine protein and vitamin A like all fatty fish. The yoghurt maintains its acidic taste and drastically reduces fat. Vegetables are excellent sources of fiber and minerals as well as vitamins. Since lettuce is the main vegetable, it might be difficult for someone to digest, especially in combination with onions and peppers. In this case you can use radicchio instead of lettuce, change the peppers by increasing the weight of tomatoes, avoid the onion or try the tolerance of cooked leeks or shallots. All this is served with vegetables chopped in pita bread, for a light and quick meal”.

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Ingredients for 6 people

200g of cut lettuce (alternatively radicchio or songino)

40g of sliced tomatoes

80g of green peppers in small pieces

80g of carrot washers

80g of chopped broccoli

40g of finely chopped onion (alternatively cooked leeks or shallots)

2 boxes of tuna in water, 180g, drained

70ml yoghurt

3 integral pita pocket halves



In a bowl, mix lettuce, tomatoes, peppers, carrots, broccoli and onions and mix. In a small bowl, mix the tuna and yoghurt stirring well, then throw the mixture on the vegetables and mix everything. Spoon into pita halves.


Nutritional values

One serving is half a pita.

Carbohydrates 13 g

Calories 150

Sodium 357mg

Total fat 6 g

Saturated fats 2.8 g

Transaturated fats 0g

Monounsaturated fats 0.5g

Cholesterol 27 g

Protein 10 g

Fibers 4g

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