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HEART Insight:
doi: 10.1097/01.HEARTI.0000432808.31592.4a
Departments: The Hungry Heart: Healthy and Focused

Back to School: Grab-and-Go Breakfast Pitas

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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.

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Abstract

Back to school and back to schedules! Even when you're busy this fall, these recipes will easily help you feed your whole family delicious and nutritious meals—breakfast, lunch, dinner and even snacks—all day long.

Breakfast

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.

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Ingredients

2 6-inch whole-wheat pita pockets

1 teaspoon canola or corn oil

¼ cup chopped green onions (about 2 medium)

⅔ cup soy-based sausage crumbles

1 cup egg substitute

2 tablespoons salsa (lowest sodium available)

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Directions

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.

Pour the oil in the skillet, swirling to coat the bottom. Cook the green onions for about 2 minutes, or until beginning to soften.

Stir in the sausage crumbles. Cook for about 2 minutes, or until just heated through.

Pour in the egg substitute. Reduce the heat to medium low. Cook for 2 to 3 minutes, or until set, stirring often.

Cut the pitas in half. Spoon the egg mixture into each. Drizzle with the salsa.

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Nutrition 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.

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Nutrients 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

Carbohydrates 20 g

Fiber 3 g

Sugars 2 g

Protein 12 g

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Dietary Exchanges

1½ starch, 1½ very lean meat

© 2013 by the American Heart Association

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