There’s no shortage of opinions on how best to prepare the vegetables we consume. Raw foodists claim that cooking leaches out vitamins. Juicers say we can’t eat nearly enough fruits and vegetables as we need to unless we liquify them, skin and all, into something that resembles industrial sludge – and then drink it. Other less extreme views favor an al-dente cooking approach to keep things bright and snappy.
Personally, I don’t subscribe to any of these methods. I like my vegetables cremated.
Over cooking vegetables, especially the cruciferous ones, brings out their sugar which renders a sweet nutty flavor. Brussel sprouts, kale, cabbage and cauliflower are prime candidates for this kind of cremation as is the subject of this recipe, broccoli.
This recipe is quick and easy to make. Inexpensive. And packed with protein and nutrients. We here in the stew make it often as a quick and healthy lunch in between busy schedules.
Need This
2 – 12 ounce packages of microwave steam-in-bag broccoli florets
6 large eggs
Olive oil
Garlic powder
Salt
Ground black pepper
Dried red pepper flakes
Do This
Cook each bag of broccoli (separately) in the microwave for 5 minutes on high setting.*
Crack the 6 eggs into a large bowl and beat with a fork until the eggs are thoroughly blended.
Pour a couple of glugs of olive oil into a large frypan. If you are using the red pepper flakes shake some into the oil now – a little or a lot depending on desired heat.
Put a high heat under the pan and warm the oil until the red pepper flakes start to sizzle.
Throw the steamed broccoli into the hot oil and dust a generous amount of garlic powder over them. Fry on high heat, stirring frequently, until the broccoli starts to blacken.
When the broccoli is good dump the beaten eggs into the pan, reduce the heat by half, dust in salt and pepper to taste. Continue cooking, stirring constantly, so that the eggs stick to the broccoli rather than the bottom of the pan.
When the eggs are thoroughly cooked turn off the heat and serve immediately.
Makes 4 servings. My cost approx. $ 3.33 total – about 83 cents per serving.
*If you don’t have a microwave, steam the broccoli in a lidded pot until easily pierced with the tip of a knife. GMN