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Eggritos

Contributed by: News Canada

By Danielle Cote

(NC) - Preparing nutritious meals doesn't mean you have to spend two hours in the kitchen. "Sometimes we forget that it's ok to eat breakfast for dinner," says Carol Dombrow, registered dietitian with the Heart and Stroke Foundation. "Eggs, a side dish of vegetables and toast can be a healthy meal for a family on the run."

Eggritos
For many Canadian families who juggle work, family time and kids' activities, putting a healthy meal on the table every night of the week is a challenge. "The average Canadian family is pressed for time," says Dombrow. "The reality is that quick, last minute dinners often take the place of home cooked meals and important nutrients we need for a healthy balanced diet."

"To make healthy meals you need a few things" says Dombrow, "a little planning, smart grocery shopping and simple meal preparation." By keeping a shopping list in the kitchen, for example, you're already ahead. When you're shopping you won't be tempted to buy less nutritious options. You can also use that list to plan a few meals for the week.

Make sure you eat before you go to the grocery store. Otherwise, if you shop hungry, you'll end up buying more than you need. Try to spend the maximum amount of time in the produce, bread, meat and dairy sections. Read the Nutrition Facts table and look for lower fat, lower salt and higher fibre foods. Vegetable soup, whole grain bagel with cheese and fruit cup is another simple suggestion for a quick dinner. More information on preparing healthy meals is available online at www.healthcheck.org.

Are you looking for a healthy dinner for your busy family, but don't have time to fuss? Here's a healthy recipe that is easy to make that you and your family can enjoy for both breakfast and dinner.

Ingredients:

  • 6 eggs
  • 3/4 cup (175 mL) corn kernels, frozen or canned
  • 1/4 cup (50 mL) diced onion
  • 1/4 cup (50 mL) diced green or red pepper
  • 1/4 cup (50 mL) tomato salsa
  • 1/4 tsp (1 mL) each dried basil and oregano
  • Salt and pepper to taste
  • 1 tbsp (15 mL) butter
  • 6 6-inch/15 cm flour or whole wheat tortillas
  • 6 tbsp (90 mL) tomato salsa

Directions:

In a medium bowl, beat eggs.

Add corn, onion, pepper, 1/4 cup (50 mL) tomato salsa, basil, oregano, salt and pepper.

Over medium-high heat in a 6-inch (15 cm) non-stick skillet, melt 1/2 tsp (2 mL) butter.

Pour in 1/3 cup (75 mL) egg mixture.

As eggs begin to set, lift edges to allow the uncooked egg to flow under.

When omelette is set, slide onto a tortilla.

Spread with 1 tbsp (15 mL) salsa.

Roll up and slice in half.

Repeat procedure for each Eggrito.

Serving Size: Makes 6 Servings

Nutritional Information: Per Serving: 219 Calories, 10 g Protein, 9 g Fat, 24 g Carbohydrates, 2 g Dietary Fibre, and 349 mg Sodium.


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