Eggs and Broccoli Recipe: Quick, Healthy 10-Minute Meal

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Looking for a quick, nutritious meal that doesn’t skimp on flavor? Our Eggs and Broccoli Recipe is your perfect solution. Packed with the goodness of broccoli and eggs, this dish is not only healthy but also incredibly easy to prepare, making it ideal for busy mornings or a quick dinner.

Ingredients:

  • 4 eggs
  • 1 clove of garlic, minced
  • 1 tbsp sour cream
  • 50 g (1.8 oz) Gouda cheese, grated
  • 1 onion, finely chopped
  • 1 small broccoli, finely chopped
  • Olive oil
  • Cheddar or mozzarella cheese, for sprinkling
  • Pinch of red pepper flakes
  • Pinch of chopped parsley, for garnish
  • Salt, to taste
  • Black pepper, to taste

Instructions:

Prepare the Ingredients:

  1. Heat a small amount of olive oil in a skillet over medium heat.
  2. Add the chopped onion and minced garlic, sauté until translucent.
  3. Incorporate the finely chopped broccoli, cook until it starts to soften.

Cook the Broccoli Mixture:

  1. Sprinkle some salt and black pepper over the broccoli, and continue to cook for a few more minutes until fully tender.

Make the Egg Mixture:

  1. In a bowl, whisk the eggs with the sour cream until well combined. Season with salt, pepper, and red pepper flakes.
  2. Stir in the grated Gouda cheese.

Combine and Cook:

  1. Pour the egg mixture over the broccoli in the skillet, making sure it spreads evenly.
  2. Cook on medium-low heat until the eggs are set around the edges but still slightly runny on top.

Finish in the Oven:

  1. Sprinkle cheddar or mozzarella cheese on top of the frittata.
  2. Place the skillet under the broiler in your oven and broil until the cheese is melted and golden, and the eggs are fully set.

Serve:

  1. Garnish with chopped parsley.
  2. Cut into wedges and serve warm.

Serving Suggestions:

This versatile Eggs and Broccoli Recipe is perfect for any meal of the day:

  1. Breakfast/Brunch: Serve with multigrain toast and a cup of fresh orange juice or a smoothie for a filling, nutritious start to your day.
  2. Lunch: Accompany with a quinoa salad or a light soup to add variety and extra nutrition to your midday meal.
  3. Dinner: Pair with a side of roasted sweet potatoes or a vibrant mixed greens salad dressed with vinaigrette. A glass of white wine, such as Chardonnay, complements the flavors beautifully.
  4. Presentation Tips: For an appealing presentation, serve the frittata directly from the skillet on a wooden board, letting guests cut their own portions. Garnish with extra parsley or even edible flowers for a touch of elegance.

Nutritional Benefits:

  • Eggs: Provide high-quality protein and essential nutrients such as vitamin D and choline, which are crucial for brain and liver health.
  • Broccoli: A powerhouse of nutrients, rich in vitamin K, vitamin C, iron, and fiber, it supports immune function and gut health while providing antioxidants that help reduce inflammation.
  • Gouda Cheese: Adds calcium and protein, essential for bone health. Opting for aged Gouda can increase the content of beneficial fatty acids and probiotics.
  • Sour Cream: Although higher in fat, it contributes a smooth texture and a good dose of calcium. Using a light sour cream can reduce calorie intake while still providing these benefits.

Variations:

  • Dairy-Free Version: Substitute the cheeses and sour cream with dairy-free alternatives like nutritional yeast for cheese flavor and almond or coconut cream for sour cream.
  • Extra Protein: Include diced cooked chicken or turkey for an even higher protein meal.
  • Spicy Kick: Add jalapeños or a dash of cayenne pepper to the egg mixture for those who prefer a little heat.

Storage and Reheating Tips:

  1. Storage: Cool the frittata completely before covering and storing in the refrigerator. It will keep well for up to 3 days.
  2. Reheating: Reheat slices in the microwave for about 30 seconds or in a preheated oven at 350°F for 5-10 minutes until warmed through. Avoid overcooking as it can dry out the eggs.

Cooking Tips:

  1. Achieving the Perfect Texture: For the best texture, avoid overcooking the eggs in the initial stovetop phase; they should still be slightly runny before going under the broiler.
  2. Non-Stick Success: Use a well-seasoned cast iron or non-stick skillet to prevent sticking and ensure easy removal of the frittata.
  3. Uniform Cooking: Cut the broccoli into very small florets and pieces to ensure they cook evenly and integrate well with the eggs.
Related Recipes:

For those who enjoy trying new and exciting recipes, consider exploring these additional dishes from our collection:

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  2. Weight Loss Salad Recipe: This salad is not only delicious but also packed with ingredients that help cleanse blood vessels and boost fat burning. It’s perfect for anyone looking to add a healthy, flavorful option to their diet. Explore the salad recipe here!
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