Harvest a Summer Meal
Below is a MRR and PLR article in category Food Beverage -> subcategory Recipes.
Enjoy a Summer Harvest Meal
Summary
The latest Dietary Guidelines for Americans encourage increased vegetable consumption. Here's how you can make incorporating veggies into your meals easy and delicious.Boost Your Vegetable Intake
According to the Dietary Guidelines for Americans, adults consuming 2,000 calories a day should aim for about 2 1/2 cups of vegetables daily. Children should consume slightly less but still enjoy a diverse range. A balanced mix of dark-green, orange, starchy vegetables, legumes, and others is recommended.
As you gather fresh produce from your garden or supermarket, remember that eggs can be a great partner. Not only do they provide complete protein, complementing the incomplete protein in vegetables, but they also help transform veggies into a satisfying main dish. Vegetables, in turn, add carbohydrates and fiber, creating a well-rounded meal. Plus, they're perfect for flavoring quick and easy egg dishes.
Simple and Delicious Egg Dishes
Fried Rice
For a quick meal, stir-fry cooked rice with vegetables, add eggs mixed with soy sauce, and scramble.Vegetable Soup
Turn ordinary vegetable soup into a hearty dish by poaching eggs directly in the soup.Frittata
Prepare an easy skillet supper with a frittata, an unfolded, family-sized omelet. Pour seasoned eggs over cooked veggies and let them set without stirring.Getting Kids Involved
Involve your children in cooking to encourage them to try new veggies. For the Wagon-Wheel Frittata, let younger kids beat the eggs and arrange vegetables, while older ones can choose flavorings like pizza sauce, salsa, or hot pepper sauce for added spice.Wagon-Wheel Frittata Recipe
Ingredients
- 2 1/2 cups fresh broccoli florets (about 6 oz.)- 1/2 cup sliced fresh mushrooms (about 1.5 oz)
- 1/3 cup water
- 1 tablespoon cooking oil or butter
- 6 eggs
- 1/3 cup skim or low-fat milk
- 1 1/2 teaspoons crushed Italian seasoning
- 4 very thin tomato slices
- 1/4 cup grated or shredded Parmesan cheese
Instructions
1. In a 10-inch omelet pan or skillet over medium heat, cook broccoli, mushrooms, and water, covered, until broccoli is tender, about 3 to 5 minutes. Drain and remove from heat.2. Add oil to the pan. Arrange broccoli florets evenly around the pan, placing mushroom slices between them.
3. In a medium bowl, beat eggs, milk, and seasoning until blended. Pour over the broccoli and mushrooms. Cover and cook over medium-low heat until eggs are almost set, about 10 to 12 minutes.
4. Remove from heat. Place a tomato slice in the center. Cut remaining tomato slices in half and arrange as spokes of a wheel. Sprinkle cheese evenly on top. Cover and let stand until eggs are fully set, about 5 minutes.
5. Slide from the pan onto a serving plate or cut into wedges and serve.
Nutritional Information (per serving)
- Calories: 189- Total Fat: 13g
- Cholesterol: 322mg
- Sodium: 233mg
- Potassium: 203mg
- Carbohydrates: 5g
- Protein: 14g
- Rich in vitamins A and C, riboflavin, calcium, phosphorus, iron.
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