Diabetic Cooking

Under-the-Sea Tuna Pockets

Tuna sandwiches are an old sack-lunch standby, but with this Mediterranean twist on the traditional, you (or your child) will really look forward to mealtime! Ready in just 10 minutes, the combination of whole-wheat pita, tuna, cheese and assorted veggies is sure to keep hunger at bay for hours

Preparation time: 10 minutes.


  • 2 large (6 1/2") whole wheat pita breads, cut in half(this recipe uses only 3 pita halves)
  • 6 ounces unsalted tuna packed in water, drained
  • 3 tablespoons fat-free mayonnaise
  • 2 tablespoons chopped celery
  • Dash Worcestershire sauce
  • 1/4 teaspoon dried dill weed
  • 1 teaspoon fresh lemon juice
  • 3 leaves romaine lettuce
  • 3 slices American cheese, cut in half diagonally to form triangles
  • 6 slices fresh tomato
  • 6 slices cucumber with peel (or peeled if preferred)
  • 6 pitted kalamata or black olives


Slice pita bread in half. Use only three pita pocket halves for this recipe. Mix tuna salad in small bowl by combining drained tuna, fat-free mayonnaise, chopped celery, Worcestershire sauce, dill weed, and lemon juice. To assemble the pita sandwiches, place one romaine lettuce leaf inside each pita half. Scoop 5 tablespoons of tuna salad mixture (1/3 of recipe) into each pita half. Insert 2 triangles of American cheese into each pita half. Place 2 slices of tomato and 2 slices of cucumber in the pita sandwich. Garnish with two olives. Wrap in plastic wrap and chill until serving time.

Yield: 3 pita sandwich halves.

Serving size: 1 pita sandwich half.

Nutrition Facts Per Serving:
Calories: 237 calories, Carbohydrates: 23 g, Protein: 23 g, Fat: 6 g, Saturated Fat: 2 g, Sodium: 678 mg, Fiber: 3 g

Exchanges per serving: 1 1/2 starch, 3 very lean meat. Carbohydrate choices: 1 1/2.

This recipe was developed by Sharon Palmer, a registered dietitian and freelance writer in Southern California.