Broccoli With Egg And Tomato

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.

If you tried my recipe, you can share your food pictures with me in the social network sites by using hash tag, #batterupwithsujata
I would love to see your creations.

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Stuffed Potato 

Stuffed potato. 

Very delicious kid’s favourite dish. Do you think potatoes are fattening. No its not. If it cooked in the right way, potatoes can be as healthy as other vegetables. 

Potatoes are very good source of vitamin B6,  potassium, copper, vitamin C, manganese, phosphorus, niacin, dietary fiber and pantothenic acid.

And the skin of potatoes contains more nutrients than the rest of the potato. So try to cook the potatoes with skin. Try out this stuffed potatoes with skin and enjoy the delicious taste. 

You can use the cheese as much as you like. I have made some with very little cheese and some so cheesy. Both are yummy. 

This post is going to be a part of #Foodiemonday #bloghop theme is stuffed veggies. And I have chosen potato. 

Potatoes stuffed with a mouthwatering onion, garlic, tomato and paneer/cottage cheese stuffing. A perfect starter for party.

 

Recipe 


Potatoes – 4 large size 

Onions – 2 finely chopped 

Garlic cloves – 3-4 minced 

Grated ginger – 1 teaspoon 

Paneer/cottage cheese – 1/2 cup crumbled 

Green peas – 1/2 cup frozen 

green chilli – 1-2 or as per your spice tolerance 

Salt to taste 

Tomatoes – 2 large chopped 

Capsicum – 1 chopped 

Cilantro – handful chopped 

Cumin powder – 1 teaspoon 

Chat masala powder – 1 teaspoon 

Turmeric powder – 1/4 teaspoon 

Black pepper powder – 1 teaspoon 

Tomato ketchup – 2 teaspoon 

Oil – 2-3 tablespoon 

Cheese – 2 tablespoon + for sprinkle 

oil for frying scooped potatoes

Method 
Wash the potatoes. Make them half. Don’t peel. In a large microwavable bowl microwave them with 1/8 cup water for 3-4 minutes. It should be half cook. 

Let them cool. Scoop out the potatoes carefully leaving the sides. Make the shape like a boat. Sprinkle salt and pepper over them and keep aside. 

Heat oil in a pan. Fry the scooped small pieces in it. Fry till the potatoes turned golden brown. Remove from the oil. After cooling down mash them with potato masher or hand. 

Heat the oil again. Add minced garlic, green chilli and onion. Saute till the onion becomes translucent. Add ginger, capsicum, green peas and  chopped tomatoes. Saute till the tomatoes becomes mushy.

 Add salt cumin powder, chat masala powder, black pepper powder and turmeric powder. You can use red chilli powder or chilli sauce too if you like. Saute till the spices fry  well. You can add 1 -2 beaten egg if you like. Fry well. Now add crumbled paneer/cottage cheese,  mashed scooped potatoes and tomato ketchup.  Mix well. 

Let it dried up. Stir continuously. Add chopped cilantro and 2 tablespoon shredded cheese. Mix well and switch off the flame. 

Preheat the oven at 200° for 10 minutes. 

Fill the potato boats with the paneer/cottage cheese and spice mixture. Place them on a greased baking tray. Sprinkle some shredded cheese and drizzle oil over it. Use cheese as much as you like.

Bake at 200° for 15 – 20 minutes or until the colour change and the cheese melts. 

Serve hot. If you are making it for kids sprinkle double amount of cheese. They will love it. 

Enjoy the stuffed baked potato with tea or coffee.