Heart Healthy Recipes: Day 3

Breakfast pita — Tom Hirschfeld/bonafidefarmfood.com

En español | Diet is an integral piece of keeping your heart healthy. With this seven-day supply of heart-friendly meals (and snacks), you will be on your way.

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)
Calories                         148
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.

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