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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 蜜芽传媒 Healthy Family Meals, Copyright © 2009 by the 蜜芽传媒. 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 蜜芽传媒 Healthy Family Meals, Copyright © 2009 by the 蜜芽传媒. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.

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

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