Rainbow Veggie Pocket

By Fruits & Veggies - More Matters
This pita sandwich makes a perfect lunch or try it for a light evening meal.

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  • Prep Time:30 minutes

Main Dishes

Serves: 4
Cups of Fruits & Vegetables per Serving: 1.5
Think Variety; Think Color: Red, Yellow/Orange, White, Green, Blue


1 cup avocado, sliced 
1 cup jicama, sliced
4 tablespoons light ranch dressing
4 tablespoons salsa
2 (6 1/2 inch) whole wheat pitas
1 cup fresh Roma tomatoes, thinly sliced
1 cup frozen yellow corn, thawed 
1/4 cup black olives, sliced
4 cups skim milk
4 -1/8 cantaloupe slices 


Tip to pit avocado:
Hold avocado in hand. Slice in half lengthwise circling knife around pit. Use both hands to make a half turn and separate avocado from pit. Carefully scoop pit out with large spoon.

Using a large spoon, scoop the avocado half away from the skin, keeping half in tact. Slice avocado into thin pieces, lengthwise. Peel jicama and slice into 1” thin pieces. Combine ranch dressing and salsa in small bowl to make a sauce. Cut pita in half and spread 2 tablespoons sauce on inside of each pita half. Layer equal amounts of avocado, tomato slices, jicama and corn into pita half. Top pita with 1 tablespoon of sliced olives. Serve for lunch with a cup of skim milk and cantaloupe wedge.  

Each serving provides:  An excellent source of vitamins A and C, folate, calcium, potassium and fiber, and a good source of magnesium.

Nutritional Information

  • Calories:    374
  • Carbohydrates:    56g
  • Total Fat:    11.1g
  • Cholesterol:    9mg
  • Saturated Fat:   1.6g
  • Dietary Fiber:    9g
  • % of Calories from Fat:    26%
  • Sodium:    598 mg
  • Protein:    17g
  • Recipe Credit
  • Recipe was developed for Produce for Better Health Foundation by Chef Mark Goodwin, CEC, CNC. This recipe meets PBH and Centers for Disease Control & Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.



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