(Family Features) 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.
To find more tips for family mealtimes and recipe inspiration, visit heart.org/eatsmart.
Sweet Potato Hash with Eggs
Servings: 4 (1 cup per serving)
2 teaspoons canola or corn oil
1/2 medium onion, chopped
4 medium sweet potatoes, peeled and cut into 1/2-inch cubes
1/2 medium red or green bell pepper, chopped
2/3 cup fat-free, low-sodium vegetable broth
2 teaspoons minced garlic
2 teaspoons smoked paprika
1 teaspoon ground cumin
1/2 teaspoon dried thyme, crumbled
1/2 teaspoon coarsely ground pepper
1/8 teaspoon salt
4 large eggs
hot pepper sauce (optional)
In pressure cooker set on saute, heat oil. Cook onion 3 minutes, or until soft, stirring frequently. Turn off pressure cooker.
Stir in potatoes, bell pepper, broth, garlic, paprika, cumin, thyme, pepper and salt. Secure lid. Cook on high pressure 3 minutes. Quickly release pressure. Turn off pressure cooker.
Remove pressure cooker lid. Crack one egg into small bowl. Using back of spoon, make small well in potatoes. Slip egg into well. Repeat with remaining eggs, making separate well for each egg. Secure lid with pressure vent open. Saute 2 minutes. Let stand on “keep warm” setting 2 minutes, or until eggs are cooked to desired consistency.
Serve hash sprinkled with dash of hot pepper sauce, if desired.
Nutritional information per serving: 258 calories; 7.5 g total fat; 2 g saturated fat; 1.5 g polyunsaturated fat; 3 g monounsaturated fat; 186 mg cholesterol; 244 mg sodium; 39 g carbohydrates; 6 g fiber; 9 g total sugars; 10 g protein.
Source: American Heart Association
