October 11, 2023 Issue, Page 3 of 8

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October 11, 2023 The Elk City News - 3 Quick, Easy Recipes to Add to Your Dinner Rotation Poached Egg Tostadas with Avocado-Tomatillo Salsa Servings: 4 (I egg and 1/2 cup salsa per serving) Nonstick cooking sp1 4 corn tortillas (6 incheseach) 4 cups water 1 tablespoon white vinegar 4 large eggs Poached Egg Tostadas with Avocado-Tomatillo Salsa Salsa: 1 medium avocado, diced 1 medium Anaheim or poblano pepper, seeds and ribs discarded, diced Simple, nutritious meals to make more time for family 1 medium tomatillo, papery husk discarded, washed and diced 1/2 medium tomato, diced 1/4 cup diced red onion 1/4 cup chopped fresh cilantro FAMILY FEATURES ingredient like eggs can help you spend less time cooking and 2 tablespoons fresh lime juice ‘aking time for meals together can have a positive more time with family. 1 medium garlic clove, minced impact on the well-being of families, including For example, these heart-healthy recipes for Poached 1/8 teaspoon salt children and adolescents, In fact, regular meals at Egg Tostadas with Avocado-Tomatillo Salsa, Sweet Potato Preheat oven to 400 F. Line pant sheet with aluminum foil, Lightly home can help reduce stress and boost self-esteer Hash with Eggs and Poblano Frittata from the Healthy spray foil with nonstick cooking spt according to research published in “Canadian Family Physician. for Good Eat Smart initiative, nationally supported by ‘Arrange tortillasin single layer on mn oil Lightly spray tortillas with Mealtime conversations are also a perfect opportunity to Eggland’s Best, are ready in 15 minutes or less. They nonstick cooking spray. Using fork, pierce tortillas to prevent from connect with your loved ones. A study published in “New include a wide variety ofvegetables, fruit, whole grains filling with air. Bake 5-6 minutes on each side, or until golden brown. Directions for Child and Adolescent Development” showed and healthy protein sources, which are recommended by ‘Transfer to serving plates. these conversations help improve children’s vocabularies the American Heart Association to help prevent heart In large skillet over high heat, bring water and vinegar to boil. more than being read aloud to disease and stroke, Once water is boiling, reduce heat and simmer. Break egg into cup Making time for meals together shouldn't require spending To find more tips for family mealtimes and recipe then carefully slip egg into simmering water. Repeat with remaining all night in the kitchen, however. A simple-to-prepare inspiration, visit heart.org/eatsmart. eggs, avoiding eggs touching in water. Simmer 3-5 minutes, or until egg whites are completely set and yolks are beginning to set but aren’t hard, Poblano Frittata 1/4 cup finely shredded Cotija carefully pour in egg mixture. Cook, Using slotted spoon, drain eggs. Place each egg on tostada. Servings: 4 (2 wedges per serving) cheese or crumbled covered, 10 minutes, or until mixture To make salsa; In medium bowl, gently stir together avocado, queso fresco is just set on edges and still soft in pepper, tomatillo, tomato, red onion, cilantro, lime juice, garlic and salt. 1 medium tomato, chopped center. Avoid overcooking. Remove Serve with tostadas. largefat-free eggs milk 1/4 cup fat-free sour cream Nutritional‘information per serving: 185 calories; 11 g total fat; nee cup from heat. 2.5 g saturated fat; 3 g polyunsaturated fat; 5 g monounsaturated fat; tablespoons chopped In medium bowl, whisk eggs, milk Sprinkle with cheese. Cut into eight 186 mg cholesterol; 169 mg sodium; 15 g carbohydrates; 3 g fiber; fresh cilantro and cilantro. wedges. Place two wedges on each plate. 2g total sugars;9% protein. 1 teaspoon olive oil In medium skillet over medium Top with tomatoes and sour cream. 2 medium poblano peppers, _heat, heat oil, swirling to coat bottom Nutritional information per serving: seeds and ribs ofskillet. Cook poblano peppers 244 calories; 8.5 g total fat; 2.5 g saturated discarded, chopped 3 minutes, or until browning on edges, fat; 1.5 g polyunsaturated fat; 3 ¢ mono- 2. cups frozen whole-kernel stirring frequently. unsaturated fat; 192 mg cholesterol; corn, thawed Stir in corn and green onion. 177 mg sodium; 27 g carbohydrates; 4 2 medium green onions, chopped Reduce heat to medium-low and fiber; 8 g total sugars; 13 g protein. Poblano Fritata Sweet Potato Hash with Eggs 1/2. teaspoon coarsely ground pepper spoon, make small well in potatoes. Slip Servings: 4 (1 cup per serving) 1/8 teaspoon salt egg into well. Repeat with remaining 4 large eggs eggs, making separate well for each 2 teaspoons canola or corn oil hot pepper sauce (optional) egg. Secure lid with pressure vent open. 1/2. medium onion, chopped In pressure cooker set on saute, heat Saute 2 minutes. Let stand on “keep 4 medium sweet potatoes, peeled oil. Cook onion 3 minutes, or until warm” setting 2 minutes, or until eggs and cut into 1/2-inch cubes _ Soft, stirring frequently. Turn off are cooked to desired consistency. 1/2 medium red or green bell pressure cooker. Serve hash sprinkled with dash of hot pepper, chopped Stir in potatoes, bell pepper, broth, pepper sauce, if desired. 23, cup fat-free, low-sodium garlic, paprika, cumin, thyme, pepper Nutritional information per serving: vegetable broth and salt, Secure lid. Cook on high 258 calories; 7.5 g total fat; 2 g saturated 2. teaspoons minced garlic pressure 3 minutes. Quickly release fat; 1.5 g polyunsaturated fat; 3 g mono- 2. teaspoons smoked paprika pressure, Tur off pressure cooker. unsaturated fat; 186 mg cholesterol; 1 teaspoon ground cumin Remove pressure cooker lid. Crack 244 mg sodium; 39 g carbohydrates; 6 g 1/2 teaspoon dried thyme, crumbled one egg into small bowl. Using back of fiber; 9 g total sugars; 10 g protein. ‘Sweet Potato Hash with Egos