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Veggie Stuffed Pita

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Veggie Stuffed Pita
En Español

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  • Makes: 12 servings

Whole wheat pita are stuffed with veggies and topped with cheese. Use family favorite veggies to make this easy lunch or dinner.

Ingredients

  • 2 zucchini (medium, 2 1/2 cups chopped)
  • 4 carrot (medium, 1 1/4 cups grated)
  • 2 cups broccoli (chopped)
  • 12 ounces cheddar cheese, low-fat
  • 1/2 teaspoon oregano
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 2 tablespoons vegetable oil
  • 12 mini pitas (whole wheat, 4 inch across)

Directions

1. Wash vegetables.

2. Remove the broccoli flowers from stems, cut the flowers into small florets and put into mixing bowl.

3. Peel carrots and cut off the ends. Grate carrots and put into mixing bowl.

4. Slice the zucchini into thin slices. Cut each slice into quarters and put into bowl.

5. Grate the cheese and put into a separate bowl.

6. Measure oregano, pepper, garlic powder, onion powder and mix together.

7. Heat oil in a skillet. Put the spices in the heated oil and then add the mixture of vegetables to the pan. Stir vegetables with a wooden spoon and saute about 5 minutes. When the vegetables are slightly tender, remove from heat.

8. Spoon vegetable mixture into the pita. Top the hot vegetables with 1 ounce grated cheese.

Notes

Substitute green pepper, mushrooms or onions in place of listed vegetables.

Learn more about:

Source:

University of Illinois, Extension Service, Wellness Ways Resource Book

Nutrition Information

Serving Size: 1 prepared pita, 1/12 of recipe (143g)
Nutrients Amount
Total Calories 163
Total Fat 5 g
Saturated Fat 2 g
Cholesterol 6 mg
Sodium 319 mg
Carbohydrates 20 g
Dietary Fiber 3 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 11 g
Vitamin D 0 mcg
Calcium 142 mg
Iron 1 mg
Potassium 265 mg
N/A - data is not available
Nutrients Amount
Total Calories 163
Total Fat 5 g
Saturated Fat 2 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 6 mg
Carbohydrates 20 g
Dietary Fiber 3 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 11 g
Minerals
Calcium 142 mg
Potassium 265 mg
Sodium 319 mg
Copper 122 mcg
Iron 1 mg
Magnesium 36 mg
Phosphorus 217 mg
Selenium 17 mcg
Zinc 1 mg
Vitamins
Vitamin A 195 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 20 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 22 mcg
Folate 34 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 1 mg
Choline 20 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
3/4 cups
Grains
1 1/4 ounces
Dairy
1/3 cups

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