Breakfast for Dinner

232

On busy school nights bring the family together with breakfast for dinner.


Despite busy lives and full schedules, finding time for regular meals with loved ones encourages connections and conversations that can benefit mental and physical well-being.

Meals don’t have to be elaborate for a successful evening together. Despite the perceived effort involved with preparing a meal, research published in “Preventive Medicine” shows those who have frequent meals with others, particularly parents with their children, may improve social and emotional well-being. In addition to the mental and emotional benefits of meals with loved ones, eating together can also encourage healthier choices when better-for-you recipes are on the menu. Dining as a group can provide ­­inspiration to try heart-healthy recipes that include the wide variety of vegetables, fruit, whole grains and healthy protein sources recommended by the American Heart Association to help prevent heart disease and stroke. To find recipe ideas, conversation starters and more tips for mealtime, visit heart.org/together


HUEVOS RANCHEROS ~ Serves 4

SALSA :
  • 1teaspoon canola oil
  • 1/2cup diced yellow onion
  • 1/2cup diced poblano pepper, seeds and ribs discarded
  • 1 small fresh jalapeño pepper, seeds and ribs discarded, minced
  • 1 1/2teaspoons minced garlic
  • 1can (14 1/2 ounces) no-salt-added crushed tomatoes
  • 2tablespoons water 1/4teaspoon salt
HUEVOS RANCHEROS :
  • 1teaspoon canola oil
  • 4large eggs
  • 4corn tortillas (6 inches), warm
  • 1can (15 1/2 ounces) no-salt-added black beans, rinsed and drained
  • 1/4cup shredded low-fat Mexican cheese blend
  • 1small avocado, quartered and sliced
  • 2tablespoons chopped fresh cilantro (optional)
  • 1medium lime, cut into four wedges (optional)

To make SALSA : In medium saucepan over medium heat, heat oil, swirling to coat bottom. Cook onion 2 minutes, or until almost soft, stirring frequently. Cook poblano and jalapeño peppers 2 minutes, stirring frequently. Stir in garlic. Cook 1 minute. Stir in tomatoes, water and salt. Bring to boil. Reduce heat to low. Simmer 5 minutes. Remove from heat. Cover to keep warm.

To make HUEVOS RANCHEROS : In medium nonstick skillet over medium heat, heat oil, swirling to coat bottom. Cook eggs 3-4 minutes, or until whites are set and edges are fully cooked.

Place one tortilla on each plate. Top each tortilla with beans and one egg, being careful not to break yolk. Gently top each egg with warm salsa, cheese and avocado slices. Sprinkle each serving with cilantro and serve with lime wedge, if desired. (Family Features)