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Grab-and-Go Breakfast Pitas - Delicious Decisions

healthy family meals cookbook
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Grab-and-Go Breakfast Pitas - Delicious Decisions

Nutrition Facts

Grab-and-Go Breakfast Pitas - Delicious Decisions
CaloriesCalories
148 Per Serving
ProteinProtein
12g Per Serving
FiberFiber
3g Per Serving
×
Calories 148
Total Fat 2.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 1.0 g
Cholesterol 0 mg
Sodium 425 mg
Total Carbohydrate 20 g
Dietary Fiber 3 g
Sugars 2 g
Protein 12 g

Dietary Exchanges
1 1/2 starch, 1 1/2 very lean meat

Ingredients

Servings   4  

  • 2 whole-wheat, 6-inch pita pockets
  • 1 tsp. canola or corn oil
  • 1/4 cup chopped green onions
  • 2/3 cup soy-based sausage crumbles
  • 1 cup egg substitute
  • 2 Tbsp. salsa (lowest sodium available)

Directions

Tip: Click on step to mark as complete.

  1. In a medium skillet on medium-high heat, warm the pitas slightly, about 30 seconds on each side. Transfer to a plate and cover with another plate to keep warm.
  2. Pour the oil in the skillet, swirling to coat the bottom. Cook the green onions for about 2 minutes, or until beginning to soften.
  3. Stir in the sausage crumbles. Cook for about 2 minutes, or until just heated through.
  4. Pour in the egg substitute. Reduce the heat to medium low. Cook for 2 to 3 minutes, or until set, stirring often.
  5. Cut the pitas in half. Spoon the egg mixture into each. Drizzle with the salsa.

Tip: Soybeans provide easily digested high-quality protein and essential amino acids. Meat-free soy-based products that replace sausage, bacon, and burgers offer all the taste without the fat.

Tip: Serving size 1 stuffed pita half.
This recipe is reprinted with permission from American Heart Association Healthy Family Meals, Copyright © 2009 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.

Nutrition Facts

Grab-and-Go Breakfast Pitas - Delicious Decisions
CaloriesCalories
148 Per Serving
ProteinProtein
12g Per Serving
FiberFiber
3g Per Serving
×
Calories 148
Total Fat 2.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 1.0 g
Cholesterol 0 mg
Sodium 425 mg
Total Carbohydrate 20 g
Dietary Fiber 3 g
Sugars 2 g
Protein 12 g

Dietary Exchanges
1 1/2 starch, 1 1/2 very lean meat

Ingredients

Servings   4  

  • 2 whole-wheat, 6-inch pita pockets
  • 1 tsp. canola or corn oil
  • 1/4 cup chopped green onions
  • 2/3 cup soy-based sausage crumbles
  • 1 cup egg substitute
  • 2 Tbsp. salsa (lowest sodium available)

Directions

Tip: Click on step to mark as complete.

  1. In a medium skillet on medium-high heat, warm the pitas slightly, about 30 seconds on each side. Transfer to a plate and cover with another plate to keep warm.
  2. Pour the oil in the skillet, swirling to coat the bottom. Cook the green onions for about 2 minutes, or until beginning to soften.
  3. Stir in the sausage crumbles. Cook for about 2 minutes, or until just heated through.
  4. Pour in the egg substitute. Reduce the heat to medium low. Cook for 2 to 3 minutes, or until set, stirring often.
  5. Cut the pitas in half. Spoon the egg mixture into each. Drizzle with the salsa.

Tip: Soybeans provide easily digested high-quality protein and essential amino acids. Meat-free soy-based products that replace sausage, bacon, and burgers offer all the taste without the fat.

Tip: Serving size 1 stuffed pita half.
This recipe is reprinted with permission from American Heart Association Healthy Family Meals, Copyright © 2009 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.

American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

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