Eggs in a Pocket

Eggs in pitaIngredients

  • 4 eggs
  • 1⁄4 cup skim milk
  • 1⁄3 cup onion, chopped
  • 1⁄3 cup red pepper, chopped
  • 1⁄3 cup green pepper, chopped
  • 2 teaspoons dry mustard
  • 1⁄2 cup reduced fat cheddar cheese
  • 2 whole wheat pita bread shells, halved
  • Salsa, optional


Whisk together eggs, milk, onion, red pepper, green pepper, and mustard. Heat 10-inch skillet to medium high heat and pour egg mixture into pan. Scramble eggs until firm but still moist. Just before eggs are set, add cheese and warm until melted. Warm pita pockets in microwave for 20 seconds. Open one pita half and spoon 1⁄4 of egg mix into shell. Serve hot.

Serves 4

Nutrient analysis per serving
210 calories, 14 g protein, 22 g carbohydrates, 7 g (2.5 g saturated), 215 mg cholesterol, 330 mg sodium

Source: Iowa Egg Council

Sauteed Shrimp and Peppers with Rice Pilaf

 Serves 4


  • 12 large shrimp
  • 1 1/2 cups of sweet peppers (red, yellow,or green), sliced
  • 1 cup sliced onion
  • 3 cloves or 3 teaspoons garlic, minced
  • 1 Tablespoon ginger, minced or 1 teaspoon ground ginger
  • 1 Tablespoon sesame oil
  • 1 Tablespoon vegetable oil
  • 1/4 cup low sodium soy sauce
  • 1/4 teaspoon crushed red pepper (optional)

Directions: In a large pan, add oils and turn to high heat. Add shrimp and saute for 2-3 minutes. Add onions, garlic and ginger. Stir. Add peppers, soy sauce and crushed pepper (if using). Cook until vegetables are crisp tender. Serve with rice pilaf.


Rice Pilaf

  • 1 Tablespoon butter
  • 1⁄2 cup diced onion
  • 1 cup long grain rice
  • Zest from one lemon
  • 1 3⁄4 cups water

Directions: Melt butter in sauce pan. Saute onions. Add rice and stir to coat. Add zest of one lemon. Add liquid and bring to a boil, then reduce to a low simmer. Cook 15-17 minutes. Turn off heat and let set 5 minutes, fluff and serve.

Nutrient analysis per serving: 330 calories, 11 gm fat, 3 gm saturated fat, 0 gm trans fat, 50 mg cholesterol, 597 mg sodium, 4 gm fiber

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