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Veggie Stuffed Pita

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

  • 12 Servings
  • $6.00 - $8.99

Ingredients

  • 2 zucchinis
  • 4 carrots
  • 2 cups broccoli
  • 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

Steps

1

Wash hands with soap and water.

2

Wash vegetables.

3

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

4

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

5

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

6

Grate the cheese and put into a

7

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

8

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 sauté about 5 minutes. When the vegetables are slightly tender, remove from heat.

9

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

Ingredients

Serving Size: 1 prepared pita, 1/12 of recipe (143g)

NutrientsAmount
Total Calories163
Total Fat5 g
Saturated Fat2 g
Monounsaturated Fat2 g
Polyunsaturated Fat1 g
Linoleic Acid1 g
α-Linolenic Acid0.2 g
Omega 3 - EPA0 mg
Omega 3 - DHA0 mg
Cholesterol6 mg
Carbohydrates20 g
Dietary Fiber3 g
Total Sugars2 g
Added Sugars included0 g
Protein11 g
Minerals
Calcium142 mg
Potassium265 mg
Sodium319 mg
Copper122 mcg
Iron1 mg
Magnesium36 mg
Phosphorus217 mg
Selenium17 mcg
Zinc1 mg
Vitamins
Vitamin A195 mcg RAE
Vitamin B60.2 mg
Vitamin B120.1 mg
Vitamin C20 mg
Vitamin D0 mcg
Vitamin E1 mg
Vitamin K22 mcg
Folate34 mcg DFE
Thiamin0.1 mg
Riboflavin0.1 mg
Niacin1 mg
Choline20 mg

Source:

  • Wellness Ways Resource Book
  • University of Illinois Extension Service