Quick, Easy Recipes to Add to Your Dinner Rotation |

(Family characteristics) Making time to eat together can have a positive impact on the well-being of families, including children and adolescents. According to researchers, regular meals at home can even help reduce stress and boost self-esteem research published in “Canadian Family Physician.”

Conversations over meals are also a perfect opportunity to connect with your loved ones. A study published in “New Directions for Child and Adolescent Development” showed that these conversations help improve children’s vocabulary more than reading to them.

However, if you make time for a meal together, you don’t have to spend all night in the kitchen. An easy-to-prepare ingredient like eggs can help you spend less time cooking and more time with your family.

For example, these heart-healthy recipes for Poached Egg Tostadas with Avocado Tomatillo Salsa, Sweet Potato Hash with Eggs, and Poblano Frittata from the Healthy for Good Eat Smart initiative, supported nationally by Eggland’s Best, are ready in 15 minutes or less. They include a wide variety of vegetables, fruits, whole grains and healthy protein sources, which are recommended by the American Heart Association to help prevent heart disease and stroke.

For more family meal tips and recipe inspiration, visit heart.org/eatsmart.

Poached egg tostadas with avocado-tomatillo salsa

Servings: 4 (1 egg and 1/2 cup salsa per serving)

• Nonstick cooking spray
• 4 corn tortillas (15 cm each)
• 4 cups of water
• 1 tablespoon white vinegar
• 4 large eggs

Salsa:

• 1 medium avocado, cut into cubes
• 1 medium Anaheim or poblano pepper, seeds and ribs removed, diced
• 1 medium tomatillo, papery skin removed, washed and diced
• 1/2 medium tomato, diced
• 1/4 cup diced red onion
• 1/4 cup chopped fresh cilantro
• 2 tablespoons fresh lime juice
• 1 medium clove garlic, minced
• 1/8 teaspoon salt

1. Preheat oven to 400 F. Line baking sheet with aluminum foil. Lightly spray the foil with nonstick cooking spray.
2. Arrange tortillas in a single layer on foil. Lightly spray tortillas with nonstick cooking spray. Poke holes in the tortillas with a fork to prevent them from filling with air. Cook for 5-6 minutes on each side, or until golden brown. Transfer to serving dishes.
3. In a large skillet over high heat, bring water and vinegar to a boil.
4. Once the water boils, reduce the heat and let it boil. Crack the egg into the cup and carefully slide the egg into boiling water. Repeat with the remaining eggs, making sure the eggs don’t touch each other in the water. Simmer for 3-5 minutes, or until the whites are completely set and the yolks are starting to set but are not hard. Use a slotted spoon to drain the eggs. Place each egg on tostada.
5. To make salsa: In a medium bowl, gently stir together avocado, pepper, tomatillo, tomato, red onion, cilantro, lime juice, garlic and salt. Serve with tostadas.

Nutrition information per serving: 185 calories; 11 g total fat; 2.5 g saturated fat; 3 g polyunsaturated fat; 5 g monounsaturated fat; 186 mg cholesterol; 169 mg sodium; 15 g carbohydrates; 3 g fiber; 2 g total sugars; 9 grams of protein.

Poblano Frittata

Servings: 4 (2 wedges per serving)

• 4 large eggs
• 1/4 cup fat-free milk
• 2 tablespoons chopped fresh coriander
• 1 teaspoon of olive oil
• 2 medium poblano peppers, seeds and ribs removed, chopped
• 2 cups frozen whole grain corn, thawed
• 2 medium green onions, chopped
• 1/4 cup finely grated Cotija cheese or crumbled queso fresco
• 1 medium tomato, chopped
• 1/4 cup fat-free sour cream

1. In a medium bowl, whisk the eggs, milk and cilantro.
2. Heat the oil in a medium skillet over medium heat, stirring to coat the bottom of the skillet. Cook the poblano peppers for 3 minutes, or until they brown around the edges, stirring frequently.
3. Stir in the corn and green onion. Turn the heat to medium-high and carefully pour in the egg mixture. Cook, covered, 10 minutes, or until the mixture is just set on the edges and still soft in the center. Avoid boiling over. Remove from heat.
4. Sprinkle with cheese. Cut into eight wedges. Place two wedges on each plate. Top with tomatoes and sour cream.

Nutrition information per serving: 244 calories; 8.5 g total fat; 2.5 g saturated fat; 1.5 g polyunsaturated fat; 3 g monounsaturated fat; 192 mg cholesterol; 177 mg sodium; 27 g carbohydrates; 4 g fiber; 8 g total sugars; 13 grams of protein.

Sweet Potato Hash With Eggs

Servings: 4 (1 cup per serving)

• 2 teaspoons canola or corn oil
• 1/2 medium onion, chopped
• 4 medium sweet potatoes, peeled and cut into 1/2-inch cubes
• 1/2 medium red or green bell pepper, chopped
• 2/3 cup fat-free, low-sodium vegetable stock
• 2 teaspoons minced garlic
• 2 teaspoons smoked paprika
• 1 teaspoon ground cumin
• 1/2 teaspoon dried thyme, crumbled
• 1/2 teaspoon coarsely ground pepper
• 1/8 teaspoon salt
• 4 large eggs
• hot pepper sauce (optional)

1. Heat the oil in the pressure cooker, set to fry. Cook the onion for 3 minutes, or until soft, stirring frequently. Turn off the pressure cooker.
2. Stir in the potatoes, peppers, stock, garlic, paprika, cumin, thyme, salt and pepper. Secure lid. Cook on high pressure for 3 minutes. Release the pressure quickly. Turn off the pressure cooker.
3. Remove the lid from the pressure cooker. Crack one egg into a small bowl. Make small holes in the potatoes with the back of the spoon. Slide the egg into the hole. Repeat with the remaining eggs, making sure each egg is kept separate. Secure the lid with the pressure port open. Cook for 2 minutes. Leave on “keep warm” setting for 2 minutes, or until eggs are cooked to desired consistency.
4. Serve the hash sprinkled with a dash of hot pepper sauce, if desired.

Nutrition information per serving: 258 calories; 7.5 g total fat; 2 g saturated fat; 1.5 g polyunsaturated fat; 3 g monounsaturated fat; 186 mg cholesterol; 244 mg sodium; 39 g carbohydrates; 6 g fiber; 9 g total sugars; 10 grams of protein.

SOURCE:
American Heart Association

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