In The Kitchen: Heart Healthy Recipes - KMSP-TV

In The Kitchen: Heart Healthy Recipes

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Mexican Egg Scramble


18 corn tortillas or 1 bag salted tortilla chips

1 tablespoon vegetable oil

5 scallions (both white and green parts), chopped, or 1/2 cup chopped onion

4 to 6 serrano or jalapeno chiles, minced

1 large or 2 small tomatoes, coarsely chopped

1 1/4 teaspoons coarse salt

1/4 cup chopped fresh cilantro (optional)

1 dozen large eggs


If using corn tortillas, toast individually over a gas flame on low or in a pan for about 40 seconds per side. Stack on top of each other and wrap in foil or a clean kitchen towel. This will steam the toasted tortillas for pliability.

Heat a 14-inch skillet and then add the oil and swirl it around in the pan. Stir in the scallions and chiles. Add the tomatoes, salt, and cilantro, if using. Stir over high heat for about 2 minutes.

Crack the eggs one at a time into the skillet and stir. Cook just until the eggs are set, 1 to 2 minutes. Serve immediately: scoop a portion of eggs onto each plate and offer 3 tortillas each, or crumble tortilla chips over the egg mixture.

Oatmeal Blueberry Pancakes


1/2 cup uncooked oatmeal

1/2 cup fat free egg beaters or egg white equivalent

1/2 cup fresh blueberries

1 tablespoon honey

Stevia (optional)


Place mix all ingredients in small bowl and blend.

Let stand 5- 10 minutes to thicken.

Spray a non stick pan with non stick spray and heat before adding batter. Divide evenly into 3 pancake and cook throughly before attempting to turn!!! Cook evenly on both sides and cook even golden brown. Top with favorite fruit, nuts or additional honey or maple syrup.

Mostly Egg-White Fluffy Omelet


1 tsp vegetable oil

6 eggs: 4 egg whites, 2 egg yokes, separated

1 tablespoon cold butter or margarine, diced

1 tsp lemon juice

1/2 tsp cayenne pepper

1/2 cup red bell pepper, finely diced

1/2 cup yellow bell pepper, finely diced

1/4 cup white onion, finely diced


1. Preheat oven to 350°. Divide eggs, putting whites into a medium bowl and yolks into a small bowl. Add chilled butter or margarine to egg yolks, season to taste with salt and freshly ground pepper, mix together with a fork, and set aside.

2. Beat egg whites with a whisk or hand-mixer until medium-stiff peaks form. Fold egg-yolk mixture, lemon juice and cayenne pepper into egg whites and set aside.

3. Heat vegetable oil in well-seasoned or nonstick ovenproof skillet over medium heat. Pour egg mixture into skillet and spread evenly in pan. Cook omelet, gently shaking skillet over heat occasionally, until bottom is golden, 2 minutes. Sprinkle diced peppers and onions evenly over omelet (save a small amount of diced vegetables for garnish). Transfer skillet to oven and cook omelet until center is just set (omelet will continue to puff while baking), 3 minutes. Remove from oven, lift edge of omelet with a spatula and fold in half. Top with additional diced

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