vitamin “G”
what’s on YOUR breakfast plate?
EVERYTHING TASTES BETTER
GREEN!
By Gina Ostarly
Photo by Walt Ostarly
EGGS A LA MEXICANA
INGREDIENTS
1 medium size ripe avocado (you will only use 1/2)
3/4 Tbs. nonfat plain Greek yogurt
1/2 Tbs fresh lemon juice
1 Tbs red onion, finely chopped
1 Tbs fresh cilantro, finely chopped
salt and pepper to taste (opt)
6 egg whites
2 Tbs non fat milk (makes eggs fluffier)
Pam non stick spray
Salsa (low sugar), nonfat sour cream, fresh cilantro for garnish.
DIRECTIONS
Half, pit and peel 1/2 of avocado. (set other half aside)
Chop 1/2 of avocado into small bits; combine in a bowl with yogurt. lemon juice,chopped
onions and cilantro. Mash slightly and stir thoroughly. Season with salt and pepper. Set aside.
While cooking skillet coated with Pam non stick spray is heating over medium temperature, beat
eggs and and non fat milk together. Pour egg mixture into skillet. When the eggs are nearly set
but still moist on top, spoon the avocado mixture onto the omelet. Fold one side over the other
and leave in pan over low heat for another minute or two. Slide onto warm plate. Garnish with
a dollop of nonfat sour cream, salsa and fresh cilantro. Serve immediately.
avocados facts
• Although avocados do offer a higher fat content than other fruits, this creamy green food helps to
reduce bad cholesterol and triglycerides while raising good cholesterol.
• The American Heart Association dietary guidelines recommend a diet containing up to 30% of
calories from fats (primarily unsaturated) and is low in saturated fat, cholesterol, trans fats and
sodium while being rich in potassium Avocados can help you meet these AHA guidelines because
they have both monosaturated and polyunsaturated fat and contain potassium. The “healthy” fats
found in avocados actually assist in weight loss.
• Avocados provide nearly