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Grab-and-Go Breakfast Pitas
Serves 4; 1 stuffed pita half per serving
2 6-inch whole wheat pita pockets
1 teaspoon canola or corn oil
1/4 cup chopped green onions (about 2 medium)
2/3 cup soy-based sausage crumbles
1 cup egg substitute
2 tablespoons salsa (lowest sodium available)
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.
Nutritional Analysis (per serving)
Total Fat 2.5 g
Saturated 0.5 g
Trans Fat 0.0 g
Polyunsaturated 1.0 g
Monounsaturated 1.0 g
Cholesterol 0 mg
Sodium 425 mg
Carbohydrates 20 g
Fiber 3 g
Sugars 2 g
Protein 12 g
Reprinted with permission from American Heart Association Healthy Family Meals, Copyright © 2009 by the American Heart Association.