Easy Broccoli Cheddar Frittata
This easy vegetarian frittata is quick and easy to make for a low carb breakfast option.
Use farm fresh eggs and broccoli, grated cheddar or your favorite cheese, jarred roasted peppers and a few spices. Breakfast is ready in about 25 minutes.
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How to cook broccoli without losing its anti-inflammatory and anti-cancer properties!
Do you cook broccoli like this too? You have always done it wrong!
Broccoli is a vegetable full of mineral salts and vitamins, but did you know that by cooking them in abundant water they lose all their nutrients?
Rich in calcium, iron, vitamin C and B, it's effective in cancer prevention, reducing cholesterol and diabetes prevention, but by letting it boil for a long time, we lose the most important substance the anti-tumor substance called glucosinolate
According to two researchers of the University of Warwick boiling food has the worst impact on it, causing the loss of beneficial substances. But if you are thinking of using the cooking water to salvage its properties: DON'T DO IT!
During the cooking process, pesticides are also transferred to the water, unless you buy some untreated vegetables
So how can you cook some excellent broccoli without giving up its anti-inflammatory and anti-cancer properties? SIMPLE!
Here are two alternative ways to cook them without losing the benefits:
STEAMING
Steam cooking is best way because it preserves the bright green color and all the properties of broccoli.
But be careful not to go overboard with the time: 5 minutes is enough.
In fact the loss of vitamins is also due to the prolonged heat from cooking.
It is therefore preferable to choose methods that have a short cooking time.
MICROWAVE COOKING
It's the easiest way to cook it!
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Tofu Broccoli Stir Fry Recipe Takeout Style | HIGH PROTEIN Meals for Vegetarian and Vegan Diet
Tofu Broccoli Stir Fry Recipe Takeout Style | HIGH PROTEIN Meals for Vegetarian and Vegan Diet
???? Let me know in the comments if you enjoyed my Vegan Tofu and Broccoli Stir Fry Recipe.
▶️ RECIPE INGREDIENTS: (3 to 4 servings)
350g Extra Firm Tofu - cut into 1 inch X 1 inch cubes
1 Tablespoon Corn Starch
3 tablespoon Cooking Oil (I have used LIGHT olive oil which has a high smoking point)
1/4 Teaspoon Salt OR to taste (I have added pink Himalayan salt)
130g / 1 Cup Onion - Sliced 1/8 inch thick
300g / 5 Cups Broccoli - cut into florets
1+1/2 Tablespoon Garlic - 4 Garlic cloves finely chopped
1 Tablespoon Ginger - 1 inch Ginger finely chopped
1/2 Teaspoon Chili Flakes or to taste
1/3 Cup / 25g Green onion
2 Teaspoons Sesame Oil
???? SAUCE INGREDIENTS:
1 Cup Vegetable Broth (LOW SODIUM)
1+1/2 Tablespoon Soy Sauce or Tamari
2 Tablespoon DARK Soy Sauce (This is a key ingredient. It adds a depth of flavour and richness to this dish, so I DO NOT recommend substituting it)
1 Tablespoon White Vinegar (I have added white wine vinegar)
1+1/2 Tablespoon Maple Syrup
1/4 Teaspoon Black Pepper
1+1/2 Tablespoon Corn Starch
▶️ METHOD:
Drain the tofu and cut it into 1 inch X 1 inch cubes and add corn starch. Mix well to coat the tofu with corn starch.
To a small bowl add the LOW SODIUM vegetable broth, soy sauce, DARK soy sauce, white vinegar, maple syrup, ground black pepper and corn starch. Mix it well and set it aside for later.
✅???? PLEASE NOTE: I have used LOW SODIUM VEGETABLE BROTH for the sauce. If you are using the regular type adjust the salt accordingly.
To a heated pan add the oil, tofu (coated with corn starch) and salt. Fry on medium-high heat for only 30 seconds and then right a way reduce the heat to medium low and then add the finely chopped garlic, ginger and chili flakes. Mix well and fry for 2 to 3 minutes on medium-low heat. Add the onion and broccoli and turn the heat to medium-high or high (depending the heat of your stove) and fry for another 2 to 3 minutes until the onion is soft and the broccoli is slightly cooked.
Add the sauce. Make sure to stir the sauce well before adding it that’s because the corn starch has a tendency to collect at the bottom of the bowl.
Cook the sauce along with the vegetables on medium-high heat for about 4 to 5 minutes or until the sauce thickens to desired consistency. ✅Cook the sauce to your desired consistency.
Serve hot with steamed jasmine rice.
▶️ IMPORTANT NOTES:
???? Every stove is different so regulate the heat as required. If at any point you notice the pan is getting over heated, then reduce the heat.
???? FRY THE TOFU FOR ONLY 30 SECONDS AT FIRST NO LONGER THAN THAT and then fry it further along with the ginger, garlic and chili flakes for another 2 to 3 minutes. This will prevent the tofu from getting too chewy. We don't want to over cook the tofu because we'll fry it further with the onion and broccoli.
???? I have used LOW SODIUM VEGETABLE BROTH (for the sauce) which has barely any salt in it. If you are using the regular type adjust the salt accordingly
???? DARK Soy Sauce is a key ingredient here. It adds a depth of flavour and richness to this dish. I DO NOT recommend substituting it
???? Make sure to stir the sauce well before adding it to the pan to incorporate the corn starch because corn starch has a tendency to collect at the bottom of the bowl
???? Cook the sauce to your desired consistency
*************
Welcome to the Official YouTube Channel of Food Impromptu! Food Artist, Plant-Based and Vegan Recipes Creator ????
Here you will find easy and nourishing vegan recipes for your everyday cooking. My goal is to make the transition to a Plant Based diet achievable and effortless using everyday ingredients. I draw my inspiration from classic, traditional, and modern cuisines from around the world. I take pride in creating recipes and videos for your best viewing experience.
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One-Pan Creamy Broccoli Pasta | Healthy & Delicious One-Pot Recipe
EPISODE 600 - How to Make a One-Pan Creamy Broccoli Pasta | Healthy & Delicious One-Pot Recipe
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Broccoli Salad | Pre-workout salad | Easy and healthy recipe
Eat tasty broccoli salad anytime , Great Pre-workout meal too!!!....
Prep Time : 10mins - 15mins
Cooking Time : 10mins - 15mins
_______________________________________________
#broccoli #green #greensalad #tasty #onion #capsicum #veggies #veggiesalad #healthy #recipe #breakfast #lunch #salad #workoutmeal #preworkoutmeal #workout #awesome #youtube #youtubeshorts #shorts
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Credits:
Editing: Kinemaster
Music: Happy weekend beats
Artist: Happy Music
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BROCCOLI WITH POTATOES | indian style broccoli | broccoli recipe | broccoli and potato dry fry
BROCCOLI WITH POTATOES | इंडियन स्टाइल ब्रोकली
[INGREDIENTS]
Broccoli florets from 1 large Broccoli
1 large potato
1 tomato
Capsicum chunks
1 sliced onion
1/2 tsp cumin seed
1 green chilli
1/2 tsp turmeric powder
1/2 tsp kashmiri red chilli powder
1/2 tsp black pepper powder
1/2 tsp cumin powder
1/2 tsp coriander powder
1 and 1/2 tbsp tomato ketchup
1 tbsp of refined oil for cooking
Salt as per taste
Coriander leaves for garnishing
If you liked the video , please comment, like, share and subscribe to Continental Desi Kitchen CDK ????????
#continentaldesikitchen #broccolipotato #broccolifry
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