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Bring Your Family Together With Breakfast For Dinner

By Family Features

May 24, 2023

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. Gathering your family, friends, coworkers or neighbors at least once a week to spend time together over a meal provides opportunities to decompress and socialize.

If you're looking for a little delicious inspiration, the American Heart Association recommends scheduling one night per week to create a recurring tradition and enjoy favorites such as breakfast for dinner. Recipes like Egg, Avocado and Black Bean Breakfast Burritos and Southwestern Quinoa and Egg Breakfast Bowls from the Healthy for Good Eat Smart initiative, nationally supported by Eggland's Best, are perfectly suited for sharing while making time to destress at the dinner table.

In fact, according to a study by "Canadian Family Physician," regular meals at home with loved ones can reduce Stress, boost Self-Esteem and make everyone feel connected with mealtime conversations that allow a chance to unplug and unwind.

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:

Huevos Rancheros
Servings: 4

• 1 Teaspoon of Canola Oil
• 1/2 Cup of diced Yellow Onion
• 1/2 Cup of diced Poblano Pepper, Seeds and Ribs discarded
• 1 Small Fresh Jalapeño Pepper, Seeds and Ribs discarded, minced
• 1 1/2 Teaspoons Minced Garlic
• 1 Can (14 1/2 Ounces) No-Salt-Added Crushed Tomatoes
• 2 Tablespoons of Water
• 1/4 Teaspoon of Salt

Huevos Rancheros:
• 1 Teaspoon of Canola Oil
• 4 Large Eggs
• 4 Corn Tortillas (6 Inches), warm
• 1 Can (15 1/2 Ounces) No-Salt-Added Black Beans, rinsed and drained
• 1/4 Cup of Shredded Low-Fat Mexican Cheese Blend
• 1 Small Avocado, quartered and sliced
• 2 Tablespoons of Chopped Fresh Cilantro (optional)
• 1 Medium Lime, cut into four wedges (optional)

To make the Salsa: In a medium saucepan over Medium Heat, heat the Oil, swirling it to coat the bottom. Cook the Onion for 2 minutes, or until almost soft, stirring it frequently. Cook the Poblano and Jalapeño Peppers for 2 minutes, stirring frequently. Stir in the Garlic. Cook it for 1 minute. Stir in the Tomatoes, the Water and the Salt. Bring it to a boil. Reduce the heat to low. Simmer for 5 minutes. Remove from the heat and cover it to keep it warm.

To make the Huevos Rancheros: In a medium Non-Stick skillet over Medium Heat, heat the Oil, swirling it to coat the bottom. Cook the Eggs for 3-4 minutes, or until the whites are set and the edges are fully cooked.

Place one Tortilla on each plate. Top each Tortilla with the Beans and one Egg, being careful not to break the Yolk. Gently top each Ggg with the Warm Salsa, the Cheese and the Avocado Slices.

Sprinkle each serving with Cilantro and serve them with a Lime Wedge, if desired.

Egg, Avocado And Black Bean Breakfast Burritos
Servings: 4

• Non-Stick Cooking Spray
• 1 1/3 Cups of Liquid Egg Whites
• 1 Can (15 1/2 Ounces) No-Salt-Added Black Beans, rinsed and drained
• 4 Whole-Wheat Tortillas (6 inches, lowest sodium available)
• 2 Medium Avocados, sliced
• 1/4 Cup of Hot Sauce or Salsa (lowest sodium available, optional)

Lightly spray a large skillet with Non-Stick Cooking Spray. Heat over Medium Heat.

In a skillet, stir the Egg Whites constantly with a rubber spatula to scramble them. Cook until the Eggs are almost set. Add the Beans, stirring until combined and heated through.

Microwave the Tortillas on high for 45 seconds and then transfer them to the work surface.

Spread the Egg Mixture in the center of each Tortilla. Top them with the Avocado and the Hot Sauce, if desired.

For each burrito, fold two sides of the Tortilla toward the center. Starting from the closest unfolded side, roll the burrito toward the remaining unfolded side to enclose the filling. Transfer them seam side down onto the plates.

Southwestern Quinoa And Egg Breakfast Bowls
Servings: 4

• 1/4 Cup of Uncooked Quinoa, rinsed and drained
• 2 Medium Tomatoes, chopped (about 2 cups)
• 1 Cup of No-Salt-Added Frozen Corn, thawed
• 1/2 Medium Avocado, pitted and diced
• 1/4 Cup of chopped Green Onions
• 1/2 Cup of chopped Fresh Cilantro (optional)
• Non-Stick Cooking Spray
• 4 Large Eggs
• 1/8 Teaspoon of Salt
• 1/4 Teaspoon Pepper
• Red Hot-Pepper Sauce, to taste (optional)

Cook the Quinoa according to the package’s directions. Remove from heat.

Spoon the Quinoa into four bowls. Top each one with the Tomatoes, the Corn, the Avocado, the Green Onions and th Cilantro, if desired.

Lightly spray a large skillet over Medium-High Heat with the Non-Stick Cooking Spray. Crack the Eggs into the skillet. Sprinkle the Eggs with the Salt and the Pepper. Cook them uncovered for 3-4 minutes, or until the Egg Whites are set but the Yolks are still runny. Using a spatula, carefully transfer one Egg Sunny Side up into each bowl. Sprinkle with the hot sauce, if desired.

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