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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

No waiting in a drive-through line for these portable pitas! The protein and whole wheat will keep you going through the morning—without the saturated fat, cholesterol, and sodium of fast food.

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.

Nutrition Facts

Grab-and-Go Breakfast Pitas - Delicious Decisions
CaloriesCalories
148 Per Serving
ProteinProtein
12g Per Serving
FiberFiber
3g Per Serving

Nutrition Facts

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

This recipe is reprinted with permission from ÃÛÑ¿´«Ã½ Healthy Family Meals, Copyright © 2009 by the ÃÛÑ¿´«Ã½. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.
No waiting in a drive-through line for these portable pitas! The protein and whole wheat will keep you going through the morning—without the saturated fat, cholesterol, and sodium of fast food.

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.
ÃÛÑ¿´«Ã½ Healthy Family Meals Cookbook

ÃÛÑ¿´«Ã½ Healthy Family Meals Cookbook

Geared to the nutritional needs and tastes of all ages, ÃÛÑ¿´«Ã½ Healthy Family Meals helps you create meals that will appeal to every member of the family — and are good for them, too. The 150 family-focused recipes are complemented by 80 color photographs.

Sample Recipes:

Sweet and Crunchy Trail Mix

Shrimp Tacos

Grab-and-Go Breakfast Pitas

Purchase:

This recipe is reprinted with permission from ÃÛÑ¿´«Ã½ Healthy Family Meals, Copyright © 2009 by the ÃÛÑ¿´«Ã½. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.

ÃÛÑ¿´«Ã½ 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.

Copyright is owned or held by the American Association, Inc. (AHA), except for recipes certified by the Heart-Check recipe certification program or otherwise indicated. All rights are reserved. Permission is granted, at no cost and without need for further request, to link to or share AHA-own recipes provided that no text, ingredients or directions are altered; no substitutions are made; and proper attribution is made to the ÃÛÑ¿´«Ã½. See full terms of use.