Persian food, Persian Recipes, Aashpazi
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Broccoli frittata, kookoo broccoli recipe
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BROCCOLI FRITTATA

"Kookoo e Broccoli"

1 lb (453 g) Broccoli 4 Eggs 2 Garlic Cloves 1 Bell Pepper 1/4 Cup Mozzarella Cheese 1 Onion 2 Tbsp Vegetable Oil Salt, Turmeric, Black Pepper Powder Cooking Spray PREPARATIONS: 1- Dice the onion. 2- Cook the broccolis in a microwave for 2 minutes. 3- Slice the broccolis in small pieces. 4- Dice the bell pepper. DIRECTIONS: 1- Fry the diced onions in 2 tbsp vegetable oil over medium heat in a pan until golden. 2- Mash 2 garlic cloves in the pan and stir. 3- Add the broccolis to the pan. 4- Add pinch of salt and black pepper powder and stir well, Continue frying for 2 more minutes. 5- Spray a nonstick bakeware or muffin pan with cooking spray (or grease with vegetable oil). 6- Fill the muffin cups with the broccoli mixture. 7- Add the diced bell pepper on top of each muffin cup. 8- Beat 4 eggs, add a pinch of turmeric and blend well. 9- Pour the egg mixture into each muffin cup. 10- Sprinkle each muffin cup with grated mozzarella cheese (as preferred). 11- Preheat the oven to 350º F (176º C), and bake the frittatas for 20 minutes.

CALORIES & NUTRITION

BROCCOLI FRITTATA CALORIES & NUTRITION VALUES

Broccoli frittata is healthy meal that can be consumed as lunch, dinner or breakfast. It is a great source of phosphorus, a factor that is vital to bones and teeth formation. It is also high in selenium which contains antioxidant properties. Broccoli frittata contains high amounts of vitamin A and very high amounts of vitamin C. 3.5 ounces (100 grams) of broccoli frittata has 90 calories.

nutritional facts

Serving Size 100g
Amount Per Serving
Calories 90  Calories from fat 51
Daily Value*
Total Fat 19g29%
Saturated Fat 1.6g  8%
Cholesterol 72mg24%
Sodium 312mg13%
Total Carbohydrates 5.92%
Dietary Fiber 1.9g  7% Sugars 2.1g
Protein 4.9g





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