BY's Recipe: The pepper and broccoli frittata meal is easy to make and requires no cooking experience. However, children under ten need adult supervision. It can be a tasteful and easy snack for kids who dislike vegetables or fruits.
Servings:8. Prep Time: 10-15 minutes. Bake Time: 20-25 minutes. Total Cooking Time: 30-40 minutes.
What you need
- Oven or microwave,
- 30-40 minutes.
Required Ingredients
- 2 cups of chopped red and green bell pepper (remove seeds if cooking for kids),
- A pound of cut broccoli,
- Four eggs ( a cup of flour for vegans and vegetarians).
Optional Ingredients
- Onions, carrots, and green beans ( see photo below),
- Chess or butter,
- Salt or sugar,
- Oil.
Directions
Step 1.
- Preheat oven to 400 degrees,
- Cut or chop vegetables and fruits, set them aside,
- Beat the eggs ( flour for vegans and vegetarians).
Step 2.
- Use a baking pan,
- Spread the pan with oil,
- Add chopped vegetables and fruits.
Step 3.
- Bake for about seven minutes,
- Check to make sure it's done to your taste,
- Add egg. Distribute the egg to the edges first and then to the center (see the photo below).
Step 4.
- Bake for about ten minutes,
- Your meal is ready ( see photo below).
- Serve with juice or soda, or water.
Microwave
- Follow steps 1-2,
- Use a microwave-friendly bowl,
- Bake chopped vegetables and fruits to your taste,
- Pure egg or chess or flour into the baked vegetables and stir for a few seconds,
- Cover the bowl and bake for about ten minutes,
- Your meal is ready (see photo below).
"Your diet is a bank account. Good food choices are good investments." - Bethenny Frankel.
Photo byAuthor
The pepper and broccoli frittata dish is easy to prepare. No cooking experience is required. However, children under ten need adult supervision. Be creative with eggs, vegetables, and fruits and use them to create a special meal.
Please feel free to share the recipe.
"A 100-gram reference serving of raw broccoli provides 34 calories and is a rich source (20% or higher of the Daily Value, DV) of vitamin C (107% DV) and vitamin K (97% DV) (table). Raw broccoli also contains moderate amounts (10–19% DV) of several B vitamins and the dietary mineral manganese, whereas other micronutrients are low in content (less than 10% DV). Raw broccoli is 89% water, 7% carbohydrates, 3% protein, and contains negligible fat (table)."
References
https://fdc.nal.usda.gov/fdc-app.html#/food-details/1103170/nutrients
Comments / 1