Serves: 4 Time: 15 minutes

Canadian Bacon and Egg Pockets RecipeIngredients

4 egg whites

2 eggs

⅛ tsp salt

3 oz Canadian bacon, chopped

2 Tbsp sliced scallions

Nonstick cooking spray

2 oz reduced-fat cheddar cheese

2 large whole wheat pitas, cut in half

Directions

  1. Whisk egg whites, eggs, 3 Tbsp water and salt in a bowl. Stir in Canadian bacon and scallions.
  2. Over medium heat in a nonstick skillet lightly coated with cooking spray, cook egg mixture until it begins to set. With a spatula, lift the partially cooked eggs and let the uncooked portion flow underneath. Cook for about 2 minutes, until set but glossy and moist. Remove from heat, fold in cheese and fill pita pockets.

Nutrition Per Serving: 200 calories, 18g protein, 19g carbohydrates, 3g fiber, 6g fat, 2g saturated fat, 120mg cholesterol, 300mg sodium.

Mix it Up! Recipe Variations

  • Replace Canadian bacon with smoked salmon, add 1 cup cooked asparagus or green beans cut in ½-inch pieces and replace cheddar with low-fat cream cheese.
  • Replace Canadian bacon with 1 cup sliced artichoke hearts and replace cheddar with feta.
  • Replace Canadian bacon with 1 cup diced roasted red bell peppers and 1 Tbsp chopped fresh basil; replace cheddar with shredded mozzarella.

    • From The New Sonoma Cookbook (Sterling 2011), by Connie Guttersen, R.D., Ph.D. Published with permission.

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    Publication Review By: the Editorial Staff at HealthCommunities.com

    Published: 27 Mar 2011

    Last Modified: 22 Sep 2011

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