A pita bread and butter beans both provide a source of longer-lasting energy.

What makes this a good choice?

Another smart way is to include vegetables by squeezing them into the pita pocket. Vegetables and fruit are a rich source of vitamins, minerals, and fibre and they contain water to fill you up without adding too much extra food energy. Bump up the protein content of the meal by adding tuna, yoghurt and cottage cheese. Tuna is lean source of good quality protein, vitamin B12 and zinc. Canola mayonnaise is a fat, high in Omega-3 fats, which are important in brain development and helps reduce the risk of heart disease. Always eat fats sparingly.

Items and Energy Value

  • Tuna Boat (recipe)
  • 1/2 cup fresh Fruit salad

Serves 1

kcal/kJ per serving
471/1979

Ingredients

  • 1 pita halved (warmed up slightly to open up)
  • 2 Cos salad leaves, shredded
  • 1 heaped tbsp. tuna (30g)
  • 1/2 chopped tomato
  • 1/4 cup butter beans
  • 15ml chopped peppadews (1 tbsp.)
  • 30ml Low fat/ fat free Chunky Cottage Cheese (2 tbsp.)
  • 30ml canola based mayonnaise flavoured with lemon juice and chopped Italian parsley (2 tbsp.)
  • 10ml Plain Yoghurt (2 tsp.)

Method

  1. Arrange lettuce in pita halves.
  2. Mix tuna, tomatoes, butter beans and peppadews and pile into pitas.
  3. Mix canola mayonnaise, yoghurt and cottage cheese together and dollop onto tuna.