American Heart Association

Quick, Easy Poached Egg Tostadas with Avocado-Tomatillo Salsa

Add this quick and easy poached egg tostadas with avocado-tomatillo salsa recipe to your dinner rotation. Simple, nutritious meals to make more time for family.

Quick, Easy Poached Egg Tostadas with Avocado-Tomatillo Salsa

    Prep Time: 10 minutes

    Cook time: 15 minutes

    Yield: Servings: 4 (1 egg and 1/2 cup salsa per serving)

Quick, Easy Poached Egg Tostadas with Avocado-Tomatillo Salsa Ingredients

    Nonstick cooking spray

    4 corn tortillas (6 inches each)

    4 cups water

    1 tablespoon white vinegar

    4 large eggs

Salsa:

    1 medium avocado, diced

    1 medium Anaheim or poblano pepper, seeds and ribs discarded, diced

    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

    2 tablespoons fresh lime juice

    1 medium garlic clove, minced

    1/8   teaspoon salt

Quick, Easy Poached Egg Tostadas with Avocado-Tomatillo Salsa Instructions

    Preheat oven to 400 F. Line baking sheet with aluminum foil. Lightly spray foil with nonstick cooking spray.

    Arrange tortillas in single layer on foil. Lightly spray tortillas with nonstick cooking spray. Using fork, pierce tortillas to prevent from filling with air. Bake 5-6 minutes on each side, or until golden brown. Transfer to serving plates.

    In large skillet over high heat, bring water and vinegar to boil.

    Once water is boiling, reduce heat and simmer. Break egg into cup then carefully slip egg into simmering water. Repeat with remaining 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. Using slotted spoon, drain eggs. Place each egg on tostada.

    To make salsa:

    In medium bowl, gently stir together avocado, pepper, tomatillo, tomato, red onion, cilantro, lime juice, garlic and salt. Serve with tostadas.

Nutritional information per serving:

185 calories; 11 g total fat; 2.5 g saturated fat; 3 g polyunsaturated fat; 5 g monounsaturated fat; 186 mg cholesterol; 169 mg sodium; 15 g carbohydrates; 3 g fiber; 2 g total sugars; 9 g protein.

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Making time for meals together can have a positive impact on the well-being of families, including children and adolescents. In fact, regular meals at home can help reduce stress and boost self-esteem, according to research published in “Canadian Family Physician.”

Mealtime conversations are also a perfect opportunity to connect with your loved ones. A study published in “New Directions for Child and Adolescent Development” showed these conversations help improve children’s vocabularies more than being read aloud to.

Making time for meals together shouldn’t require spending all night in the kitchen, however. A simple-to-prepare ingredient like eggs can help you spend less time cooking and more time with family.

For example, this heart-healthy recipes for Poached Egg Tostadas with Avocado-Tomatillo Salsa from the Healthy for Good Eat Smart initiative, nationally supported by Eggland’s Best, are ready in 15 minutes or less. It includes a wide variety of vegetables, fruit, whole grains and healthy protein sources, which are recommended by the American Heart Association to help prevent heart disease and stroke.

To find more tips for family mealtimes and recipe inspiration, visit heart.org/eatsmart.

Tostadas, Mexican, Family Dinner, Heart Healthy, Healthy

SOURCE:
American Heart Association

 

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