Healthy and nutritious breakfast: prepare omelet with broccoli and cauliflower

Cooking Broccoli

Broccoli is a type of cabbage that came to us from Ancient Rome. The cabbage is saturated green in the shape of an umbrella with a fleshy stem, on which a spherical inflorescence is located, has a lot of useful properties. Vital trace elements, vitamins of group B, PP, E, A, beta-carotene, potassium, calcium, phosphorus, selenium contained in the vegetable are necessary for the normal functioning of the cardiovascular and nervous systems. Cabbage helps to remove salts of heavy metals, and also protects against radiation.

A small number of calories (about 30 kcal) and the absence of contraindications for use, with the exception of individual intolerance, turn the vegetable into a universal addition to any dish.

For cooking use exclusively inflorescences. Their taste is delicate and at the same time spicy, somewhat similar to the taste of cauliflower. Omelet or scrambled eggs with broccoli is a good option for a nutritious and light breakfast!

Secrets of choice

The shops sell fresh and frozen broccoli. How to choose a cabbage correctly?

• Hardness. Give preference to a vegetable with a tight leg and inflorescences. The buds on the inflorescences should be tightly closed.
• Colour. Fresh cabbage is dark green in color. A light purple hue of inflorescences indicates the presence of a large amount of beta-carotene in them (during the cooking process, the cabbage turns green). The fact that the vegetable is overripe is indicated by yellow buds on inflorescences.
• 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.

Keep broccoli in the refrigerator in a tightly closed food container for no more than 10 days. Before freezing, cabbage is not necessary to boil.

Classic Broccoli Recipes

In the pan

The simplest recipe for omelet with broccoli and sausage is in a pan. Its calorie content is 677.2 kcal. Use only fresh eggs for cooking. You can verify the quality of the egg with a simple test. Shake it. If you feel that the yolk is hanging, the egg is stale, it is better not to use it.

You will need:

• chicken eggs - 6 pieces;
• inflorescence broccoli - 180 g;
• olive oil - 20 ml;
• garlic - 2 cloves;
• cheese - 100 g;
• spice.

Cooking

1. Fry the inflorescences in oil for 3 minutes.
2. Pour water to half fill the cabbage, increase the heat, simmer until the liquid boils away.
3. Stir the eggs with a fork without beating.
4. Crush the garlic, add it to the garlic mixture along with spices.
5. Pour the resulting broccoli mixture.
6. Fry under the lid until tender over low heat.
7. Sprinkle grated cheese on the finished dish.

In a slow cooker

Try cooking delicious scrambled eggs with broccoli and tomatoes in a slow cooker. Steamed cabbage will preserve its beneficial properties and structure to the maximum. The combination of tomatoes and spices will add notes of piquancy.

You will need:

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

Cooking

1. Boil the cabbage in salted boiling water for 4 minutes.
2. Cool, divide the inflorescences into several parts each.
3. Dice the tomatoes.
4. Chop the onion. Fry it in a slow cooker by selecting the function “Fry - Vegetables”.
5. Add cabbage, tomato and oregano. Remove the lid, cook for 10 minutes, stirring occasionally.
6. Beat eggs with cream, nutmeg, spices, pour cabbage with this mixture.
7. Cook in the Baking mode for half an hour. Cut the finished dish into portions, sprinkle with chopped herbs. Serve with mayonnaise or sour cream.

In the oven

Omelet in the oven takes longer to cook than in the pan. A dish prepared in this way retains splendor, a delicate but dense structure. It does not have excess fluid and carcinogens that form during frying. In the oven, the omelet is baked more evenly than in a pan.

We offer to cook omelet with broccoli and cheese. In combination with herbs and hard cheese, eggs will be a good addition to a diet.

You will need:

• chicken eggs - 4 pieces;
• cheese - 130 g;
• milk - 50 ml;
• broccoli inflorescences - 200 g;
• garlic - 1 clove;
• parsley greens;
• spice.

Cooking

1. Boil the cabbage until half cooked, divide into 2-3 parts each inflorescence.
2. Halve the garlic. Rub them in a baking dish and lay out the cabbage.
3. Separate the yolks and the whites, whisk the whites and salt in a foam, and mix the yolks with milk.
4. Combine the whites and yolks, mix thoroughly.
5. Grate cheese, divide the resulting mass into two parts. Add 2/3 of the mass of cheese and herbs to the egg mixture.
6. Pour the mixture with vegetables and sprinkle with the remaining cheese.
7. Cover the mold with foil. Bake for half an hour at 160 °. Serve after cutting into portioned portions.

If the omelet is intended for a children's menu, use cheese with a mild creamy taste. For adults, you can choose varieties with piquant spicy flavors.

Recipes with cauliflower as in the photo

Cauliflower is a storehouse of vitamins and minerals. In terms of chemical composition, protein content and nutritional properties, it surpasses all known types of cabbage. Omelet with cauliflower cooked in the oven is an excellent option for a light and hearty breakfast. The dish has a delicate texture and a pleasant taste.

Use exclusively fresh vegetable. The quality of the product is indicated by:

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

Keep cabbage in the refrigerator should be in a bag with holes, pre-wrapping it with paper. Change the paper as it absorbs moisture. Before freezing, it is better to boil cabbage in water for 3-5 minutes, then cool.

Traditional recipe

Try to cook a tender omelet with cauliflower in the oven. Light and nutritious, great for breakfast or dinner.

You will need:

• chicken eggs - 5 pieces;
• milk - 110 ml;
• cauliflower - ½ medium fork;
• butter - 20 g;
• spice.

Cooking

1. Disassemble the cabbage for inflorescences, boil with salt until tender.
2. Separate the whites and yolks. Beat the protein into foam, combine with the yolks, continue to whisk.
3. Add milk, spices. Mix well.
4. Put the inflorescences in a baking dish, fill with egg mixture.
5. Spread slices of butter on the surface.
6. Bake for 25 minutes at 200 °. Serve with sour cream or mayonnaise.

Omelet, cooked in the traditional way in the oven - a classic diet dish. Its calorie content is 586.8 kcal.

With broccoli in a slow cooker

Omelet with broccoli and cauliflower in a slow cooker turns out to be tasty and tender. It goes well with sour cream or mayonnaise.

You will need:

• chicken eggs - 3 pieces;
• milk - 2/3 glasses;
• broccoli inflorescences — 100 g;
• cauliflower inflorescences - 100 g;
• water - 1 l;
• butter - 20 g;
• greens, spices.

Cooking

1. Put the cabbage in the steaming form, turn on the “Steaming” mode for 10 minutes. Then transfer the cabbage into a greased baking dish.
2. Beat eggs with milk, chopped herbs and spices.
3. Pour the cabbage with milk-egg mixture.
4. Cook using the Bake function for 20 minutes.
5. Serve by slicing into portions.

The recipe can be used in the nutrition of athletes. A light meal rich in vitamins, protein and trace elements will give you a boost of energy before an intense workout. Suitable for breakfast and dinner.

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

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