Article Contents

  • 1 broccoli in cooking
    • 1.1 Secrets choice
  • 2 Classic recipes with broccoli
    • 2.1 a pan
    • 2.2 In multivarka
    • 2.3 The oven
  • 3 Recipes with cauliflower
    • 3.1 traditional recipe
    • 3.2 with broccoli multivarka

broccoli in cooking

broccoli - a kind of cabbage,It came to us from ancient Rome.Cabbage is rich green color in the form of an umbrella with a fleshy stem, which is located globular inflorescence, has a mass of useful properties.It is vitally important trace elements, vitamins B, PP, E, A, beta-carotene, potassium, calcium, phosphorus, selenium, contained in the vegetable, necessary for normal functioning of the cardiovascular and nervous systems.Cabbage helps to eliminate heavy metals, as well as protection against radiation.

small amount of calories (about 30 calories) and the absence of contraindications, except for individual intolerance, is converted into a vegetable versatile addition to any dish.

for cooking use only buds.They taste

sweet and spicy at the same time somewhat similar to the taste of cauliflower.Omelette or fried eggs with broccoli - a good option nutritious and light breakfast!

Secrets choice

The shops sell fresh and frozen broccoli.How to choose the right cabbage?

  • hardness. Prefer vegetables with thick stem and inflorescences.The buds on the inflorescence should be tightly closed.
  • color. Fresh cabbage dark green color.Light purple inflorescences says about the content in them large amounts of beta-carotene (in the process of cooking cabbage turns green).The fact that vegetable overripe show yellow buds on the inflorescence.
  • Smell. Choose cabbage with a pleasant aroma.The pungent smell and the presence of dark spots indicate that the vegetable is not the first freshness.

Store broccoli in the refrigerator in a tightly closed container the food is not more than 10 days.Before freezing cabbage boiled necessarily.

Classic recipes with broccoli

a pan

easiest recipe for omelet with broccoli - a frying pan.Its caloric value is 677.2 kcal.For preparation, use only fresh eggs.Make an egg may be a simple test.Shake it.If you feel that dangles yolk, egg stale, it is better not to use.

You will need:

  • chicken eggs - 6 pieces;
  • broccoli florets - 180 g;
  • olive oil - 20 ml;
  • garlic - 2 zubochka;
  • cheese - 100 g;
  • spices.

Preparation

  1. inflorescence Fry in butter for 3 minutes.
  2. Pour water to half-filled cabbage, increase the heat, simmer until the liquid boils away.
  3. Mix the eggs with a fork, not beating.
  4. Crush garlic, add it to the mixture of garlic, along with spices.
  5. Pour the resulting mixture of broccoli.
  6. Broil under the cover until tender over medium heat.
  7. sprinkle the finished dish with grated cheese.
If you want to preserve the vitamins, trace elements and delicate flavor of broccoli, do not overcook it, just blanch.It will be very tasty, retain trace element composition and structure density.

In multivarka

Try to cook an omelet with broccoli and tomatoes in multivarka.Cabbage, steamed, most retain useful properties and structure.tomatoes and spices will give a combination of notes of spice.

You will need:

  • chicken eggs - 5 pieces;
  • broccoli florets - 200 g;
  • tomato - 2 pieces;
  • small onion - 1 joke;
  • cream - 60 ml;
  • mayonnaise - 1 tablespoon;
  • nutmeg, oregano, salt and pepper.

Preparation

  1. Boil cabbage in salted boiling water for 4 minutes.
  2. Cool, separate the florets into several pieces each.
  3. Cut the tomatoes into cubes.
  4. Chop onion.Fry it in multivarka by the function of "hot - Vegetables."
  5. Add cabbage, tomato and oregano.Remove the cover, cook 10 minutes, stirring occasionally.
  6. Whisk the eggs with the cream, nutmeg, spices, pour this mixture of cabbage.
  7. Cook in "Baking" mode for half an hour.Cut the finished dish into portions, sprinkle with chopped herbs.Serve with mayonnaise or sour cream.

The oven

omelet in the oven is preparing a little longer than in a pan.Cooked this way the dish keeps its splendor and a gentle but dense structure.There is no excess fluid and carcinogens that are formed when frying.The oven omelet baked through more evenly than in a pan.

offer to cook an omelet with broccoli and cheese.In conjunction with herbs and hard cheese eggs will be a good supplement dietary intake.

You will need:

  • eggs - 4 pieces;
  • cheese - 130 g;
  • milk - 50 ml;
  • broccoli florets - 200 g;
  • garlic - 1 zubochek;
  • parsley;
  • spices.

Preparation

  1. Boil the cabbage until half, divide into 2-3 pieces each inflorescence.
  2. Cut garlic in half.Rub them baking dish and place the cabbage.
  3. Separate yolks and whites, beat the whites with the salt in the foam, and mix the yolks with the milk.
  4. Connect the whites and yolks, stir thoroughly.
  5. Grate cheese, divide the resulting mass into two parts.Add 2/3 of the weight of the cheese and herbs in the egg mixture.
  6. Pour the vegetable mixture and sprinkle with the remaining cheese.
  7. Close the foil shape.Bake for half an hour at 160 °.Serve, pre-cut into portions.

If omelet for the children's menu, use soft cheeses with creamy taste.For adults, you can choose varieties with savory spicy flavors.

Recipes with cauliflower

Cauliflower - a storehouse of vitamins and minerals.The chemical composition, protein content and nutritional value, it surpasses all known types of cabbage.Cooked in the oven omelette with cauliflower - a great version of the light and a wholesome breakfast.The dish has a delicate texture and pleasant taste.

Use only fresh vegetable.On the quality of the product show:

  • elastic white blossoms without blemishes and dark spots;
  • dense bright green leaves;
  • light pleasant smell.

Store cabbage in the refrigerator should be in the package with holes, pre-wrapping it with paper.Change the paper as it absorbed moisture.Before freezing cabbage better than the pre-boil in water for 3-5 minutes, then cool.

traditional recipe

Try to cook sweet omelette with cauliflower in the oven.Easy and nutritious dish is perfect for breakfast or dinner.

You will need:

  • eggs - 5 pieces;
  • milk - 110 ml;
  • cauliflower - ½ medium plug;
  • butter - 20 g;
  • spices.

Preparation

  1. Disassemble the cauliflower into florets, boil with salt until cooked.
  2. Divide whites and yolks.Beat the protein foam, connect with the egg yolks, continue beating.
  3. Add milk and spices.Mix well.
  4. Put florets in a baking dish, pour the egg mixture.
  5. Spread the surface with butter.
  6. Bake 25 minutes at 200 °.Serve with sour cream or mayonnaise.

omelette cooked in the traditional way in the oven - a classic dish of diet.Its calorie - 586.8 kcal.

With broccoli multivarka

Omelet with broccoli and cauliflower in multivarka turns out delicious and tender.It goes well with sour cream or mayonnaise.

You will need:

  • chicken eggs - 3 pieces;
  • milk - 2/3 cup;
  • broccoli florets 100 g;
  • florets of cauliflower - 100 g;
  • water - 1 liter;
  • butter - 20 g;
  • herbs, spices.

Preparation

  1. Put in the form of cooking for a couple of cabbage, turn mode "Steaming" for 10 minutes.Then shift the cabbage in a greased baking capacity.
  2. Whisk the eggs with the milk, chopped herbs and spices.
  3. Fill cabbage milk-egg mixture.
  4. Cook, using the "Baking" 20 minutes.
  5. Serve by cutting into portions.

recipe can be used in the diet of athletes.Light meals, rich in vitamins, protein and micronutrients give a boost of energy before an intense workout.Suitable for breakfast and dinner.

Now you know how to cook delicious omelette with cauliflower and broccoli quickly and correctly.Use these recipes to prepare original dishes for your loved ones.