March 22, 2023 Issue, Page 4 of 8

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4- The Elk City News March 22, 2023 Bring the Family Together with Breakfast for Dinner Huevos Ranchoros FAMILY FEATURES Huevos Rancheros 1 smalll avocado, quartered and sliced espite busy lives and full schedules, finding time for regular meals with loved ones Servings: 4 2. tablespoons chopped fresh encourages connections and conversations that can benefit mental and physical well- cilantro (optional) being, Gathering your family, friends, coworkers or neighbors at least once a week to teaspoon canola oil 1 medium lime, cut into four spend time together over a meal provides opportunities to decompress and socialize cup diced yellow onion wedges (optional) If you're looking fora little delicious inspiration, the American Heart Association recommends cup diced poblano pepper, seeds To make salsa: In medium saucepan over medium scheduling one night per week to create a recurring tradition and enjoy favorites such as breakfast heat, heat oil, swirling to coat bottom. Cook onion for dinner, Recipes like Egg, Avocado and Black Bean Breakfast Burritos; Huevos Rancheros, and and ribs discarded small fresh jalapeno pepper, seeds and 2 minutes, or until almost soft, stiming frequently. Southwestem Quinoa and Egg Breakfast Bowls from the Healthy for Good Eat Smart initiative, ribs discarded, minced Cook poblano and jalapeno peppers 2 minutes, stirring nationally supported by Eggland’s Best, are perfectly suited for sharing while making time to teaspoons minced garlic frequently. Stir in garlic, Cook | minute. Stir in destress at the dinner table. tomatoes, water and salt. Bring to boil. Reduce heat to In fact, according to a study by “Canadian Family Physician,” regular meals at home with can (14 1/2 ounces) no-salt-added low. Simmer 5 minutes. Remove from heat. Cover to loved ones can reduce stress, boost self-esteem and make everyone feel connected with mealtime crushed tomatoes 2 tablespoons water keep warm. conversations that allow a chance to unplug and unwind. 1/4 teaspoon salt To make huevos rancheros: In medium nonstick Meals don’t have to be elaborate for a successful evening together. Despite the perceived effort skillet over medium heat, heat oil, swirling to coat involved with preparing a meal, rescarch published in “Preventive Medicine” shows those who bottom. Cook eggs 3-4 minutes, or until whites are have frequent meals with others, particularly parents with their children, may improve social and Huevos Rancheros: emotional well-being. 1 teaspoon canola oil set and edges are fully cooked. In addition to the mental and emotional benefits of meals with loved ones, eating together can large eggs Place one tortilla on each plate. Top each tortilla also encourage healthier choices when better-for-you recipes are on the menu, Dining as a group corn tortillas (6 inches), warm with beans and one egg, being careful not to break can provide inspiration to try heart-healthy recipes that include the wide variety of vegetables, can (15 1/2 ounces) no-salt-added black yolk. Gently top each egg with warm salsa, cheese fruit, whole grains and healthy protein sources recommended by the American Heart Association beans, rinsed and drained and avocado slices. to help prevent heart disease and stroke. cup shredded low-fat Mexican Sprinkle each serving with cilantro and serve with To find recipe ideas, conversation starters and more tips for mealtime, visit heart.org/together. cheese blend lime wedge, if desired. Egg, Avocado and Black Bean Lightly spray large skillet with nonstick cooking spray. Breakfast Burritos Heat over medium heat. 4 In skillet, stir egg whites constantly with rubber spatula to scramble. Cook until eggs are almost set. Add beans, Nonstick cooking spray stirring until combined and heated through. 11/3 cups liquid egg whites Microwave tortillas on high 45 seconds. Transfer to 1 can (15 1/2 ounces) no-salt-added black work surface, beans, rinsed and drained Spread egg mixture in center of each tortilla, Top with 4. whole-wheat tortillas (6 inches, lowest the avocado and hot sauce, if desired. sodium available) For each burrito, fold two sides of tortilla toward center. 2 medium avocados, sliced Starting from closest unfolded side, roll burrito toward 1/4. cup hot sauce or salsa (lowest sodium remaining unfolded side to enclose filling. Transfer with available, optional) seam side down to plates. Southwestern Quinoa and Egg Breakfast Bowls Southwestern Quinoa and Egg Breakfast Bowls Servings: 4 1/4 cup uncooked quinoa, rinsed and drained 2 medium tomatoes, chopped (about 2 cups) 1 cup no-salt-added frozen corn, thawed 1/2 medium ayocado, pitted and diced 1/4 cup chopped green onions 1/2. cup chopped fresh cilantro (optional) nonstick cooking spray 4 large eggs 1/8 teaspoon salt 1/4. teaspoon pepper red hot-pepper sauce, to taste (optional) Cook quinoa according to package directions. Remove from heat. Spoon quinoa into four bowls. Top each with tomatoes, com, avocado, green onions and cilantro, if desired. Lightly spray large skillet over medium-high heat with nonstick cooking spray. Crack eggs into skillet, Sprinkle eggs with salt and pepper. Cook, uncovered, 3-4 minutes, or until egg whites are set but yolks are still runny. Using spatula, carefully transfer one egg sunny side up into each bowl. Sprinkle with hot sauce, if desired. Egg, Avocado and Black Bean Breakfast Burritos