While the amount should vary from person to person, an adult out of a total of 2,000 calories per day are about 2 1 / 2 cups of vegetables per day. Children can eat relatively few cups, but they also need a good assortment of vegetables to have each day. The guidelines recommend a combination of dark green, orange and starchy vegetables, legumes, and (as cooked dried beans) and otherVegetables.
How generous summer harvest eggs from your garden or supermarket to keep in mind. Versatile eggs can help, the consumption of vegetables of the family. The complete protein, eggs provide protein incomplete with vegetables in a dish. In return, the vegetables provide carbohydrates and fiber to make a balanced meal. Vegetables, in fact, to make food taste good for a variety of dishes made with eggs quick-to-fix.
Fried rice is an example to make it easier. To cook,simply mixed the cooked rice in a pan with the vegetables, eggs with a dash of soy sauce and pay disputes. You can also turn vegetable soup into a hearty main meal by poaching eggs in it. It's quick and easy to cook an omelette, a well-developed, family-size pancake supper, which is a pan at hand. Just pour the eggs on seasoned cooked vegetables and boil the mixture without stirring.
While the introduction of new vegetables, let the kids help. Children are more willing to try new foods if they are involvedduring cooking. Wagon Wheel Frittata for young workers can beat the egg mixture, broccoli florets, are produced locally with a fork, is the tomato slices and sprinkle with cheese. Older children and young people often prefer the more spicy foods, so you can choose from several options Frittata surface, maybe a pizza hot sauce, salsa or chili sauce. Whatever you choose, you can be sure they eat their vegetables.
Wagon Wheel Frittata
6Servings
2 1 / 2 cups (about 6 ounces) fresh
Broccoli florets
1 / 2 cup (1.5 ounces) sliced
fresh mushrooms
1 / 3 cup water
1 tablespoon cooking oil
or butter
6 eggs
1 / 3 cup of skim milk or skim milk
1 1 / 2 teaspoon Italian
Ground spices
4 thin slices tomato
1 / 4 cup grated or shredded
Parmesan
10-inch omelet pan or skillet over medium heat, cook broccoli, mushrooms and water, covered, until broccoli is cooked, about 3 to 5 minutes.Drain. Remove the pan from the heat. Add oil. Arrange broccoli evenly around pan. Located between slices of mushrooms broccoli florets.
In a medium bowl, whisk together eggs, milk and spices until blended. Pour the broccoli and mushrooms in skillet. Cover. Cook over medium heat until eggs are almost set, about 10 to 12 minutes. Remove from heat. Place 1 slice of tomato in the center. Cut remaining tomato slices in half. Place over to look like the spokes of the wagon. Sprinkle cheese evenly on top.Coverage until the eggs are completely set, about 5 minutes. Slide from pan to plate or cut into wedges and serve from pan.
Nutrition information per serving fourth recipe with cooking oil and skimmed milk: 189 calories, 13 g total fat, 322 mg cholesterol, 233 mg sodium, 203 mg potassium, 5 g carbohydrate, 14 g protein and 10% or more of the RDI for vitamins A and C, riboflavin, calcium, phosphorus, iron.
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