Bartlett Regional | House Calls | Spring 2020

Choose your fats wisely Did you know dietary fat is a nutrient? It is. But not all four of the fats found in foods are the same. Two—saturated fats and trans fats—can raise LDL cholesterol (the bad one). But monounsaturated and polyunsaturated fats provide health benefits—including lowering cholesterol. To get the good fats you need for energy, cell growth and hormone production, include these in your balanced diet: Canola oil, fatty fish and ground flaxseed for their omega-3 fatty acids, a polyunsaturated fat that offers heart protection. Avocado, nuts and olive oil for their monounsaturated fats, which can improve blood cholesterol. Source: American Heart Association Makes 4 servings. Ingredients 1 tablespoon canola or olive oil ½ cup diced red pepper ¼ cup diced yellow onion ½ to 1 small jalapeño pepper, seeded and finely minced ½ cup canned black beans, drained and rinsed 6 large eggs Salt and pepper, to taste ¼ cup grated, reduced-fat sharp cheddar cheese ¼ avocado, thinly sliced ½ cup chunky salsa or pico de gallo 2 tablespoons chopped cilantro, for garnish (optional) Directions X X In large skillet, heat oil over medium-high heat. X X Add red pepper, onion, jalapeño and black beans and sauté 5 minutes, being careful not to mash beans. With wooden spoon, stir vegetables and beans until evenly distributed. X X Beat eggs in bowl and pour eggs over top. Spread with spoon to evenly distribute across vegetables and beans. Sprinkle with salt and pepper. Cover and cook over medium heat until eggs are just set, about 2 to 3 minutes. X X Remove pan from heat and sprinkle with cheese. Cover and allow cheese to melt for just a minute. Gently slide the frittata onto plate or platter. X X Top with avocado slices and salsa. If desired, garnish with fresh cilantro. Nutrition information Serving size: ¼ of recipe. Amount per serving: 200 calories, 13g total fat (3g saturated fat), 9g carbohydrates, 13g protein, 3g dietary fiber, 260mg sodium. Source: American Institute for Cancer Research Southwest vegetable frittata www.bartletthospital.org 11