Broccoli with egg and tomato.
A superbly delicious and healthy side dish. You can serve it with toasted bread in breakfast or serve as a side dish in lunch or dinner.
If you like eggs then its perfect for you.
Not only delicious but protein, vitamins and minerals rich eggs makes it nutritious.
When it comes to great-tasting nutrition, broccoli is an all-star food with many health benefits. While low in calories, broccoli is rich in essential vitamins and minerals, in addition to fiber.
Researchers are studying the anti-cancer properties of Sulforaphane and have come to some interesting conclusions, although more research is needed.
And is a good source of beta-carotene. Broccoli contains vitamins B1, B2, B3, B6, iron, magnesium, potassium, and zinc too. It also provides fiber and is low in calories.
Broccoli is a great source of vitamins K and C, a good source of folate (folic acid) and also provides potassium, fiber. Vitamin C – builds collagen, which forms body tissue and bone, and helps cuts and wounds heal. Vitamin C is a powerful antioxidant and protects the body from damaging free radicals.
To read more about Broccoli nutrients click here.
And broccoli and eggs are great combo.
Why : Research shows that when you add a food containing a reasonable amount of vitamin D to a calcium-rich food, you absorb about 60% more of the calcium.
“Broccoli along with other green leafy veg are one of the richest plant-based sources of calcium, while eggs are one of nature’s best sources of vitamin D – a nutrient that is hard to get from food alone,” says Rob.
Source – Mirror
Recipe is very simple and easy. I don’t have cherry tomatoes so I quartered the tomatoes. If you have cherry tomatoes use them to make your dish more beautiful and attractive. I have used Indian spices but you can use any herbs or spices of your choice. You can also use capsicum or Bell peppers if you want.
Recipe
Broccoli – 1
Tomato – 5 small
Egg – 2 – 3
Onion – 2, finely chopped
Garlic – 3 – 4 cloves, minced
Green chilli – 1 – 2, chopped
Grated ginger – 1 teaspoon
Oil – 2 tablespoon
Cilantro or coriander leaves – handful, chopped
Cumin powder – 1 teaspoon
Turmeric powder – 1/4 teaspoon
Coriander powder – 1 teaspoon
Garam masala powder – 1/2 teaspoon
Method
1. Cut the broccoli into small florets.
2. Chop the tomatoes into 4 pieces. If you have cherry tomatoes make them half or use full.
3. Heat 1 tablespoon oil in a pan. Add broccoli florets and 1/4 teaspoon salt. Mix well.
4. Cover and cook on simmer. Stir in between. Fry till broccoli florets slightly changes it’s colour and becomes a bit tender. Remove from heat and keep aside. Don’t make the broccoli too soft.
5. Heat remaining 1 tablespoon oil. Add minced garlic and chopped onions. Fry till onions becomes translucent.
6. Add chopped green chilli and grated ginger.
7. When the onions becomes light brown add the tomatoes and saute for 1 minutes or till skin of the tomatoes begins to wrinkle. Tomatoes should not be mushy, just make slightly soft.
8. Add fried broccoli florets, chopped cilantro or coriander leaves, salt, cumin powder, coriander powder, turmeric powder and garam masala powder. Mix well.
8. Now make space in the middle of the pan with a spatula.
8. Break the eggs and drop in the middle of the pan.
9. Stir with a spatula and break the egg yolks.
10. Stir and mix the eggs with broccoli and tomatoes.
11. Stir continuously and cook for 2 minutes or till the eggs cooked completely.
12. Remove from heat. Serve hot with roti, paratha, puri naan or toasted bread.
Notes
1. You can use olive oil or any vegetable oil.
2. Use cherry tomatoes to make your dish more attractive.
3. You can use any herbs or spices of your choice.
4. Capsicum or Bell peppers can be used with broccoli.
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