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."
"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.
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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