A quick and nutritious meal featuring fluffy scrambled eggs and vitamin-rich broccoli, all melted together with cheese in a warm, crispy tortilla. This recipe smartly avoids processed meats for a healthier, balanced dish.
*Das Bild dient nur zur Veranschaulichung und kann vom tatsächlichen Rezept abweichen (KI-generiert).*
Zutaten
- 4 large eggs
- 200g broccoli, chopped into small florets
- 2 large whole-wheat tortillas
- 50g grated cheese (like cheddar or mozzarella)
- 1 tbsp olive oil
- 1 small onion, finely chopped
- 1 clove garlic, minced
- Salt and black pepper to taste
Nur für NutriPro-Mitglieder verfügbar.
Anleitung
- 1.Heat the olive oil in a non-stick pan over medium heat. Add the chopped onion and cook for 3-4 minutes until softened. Add the minced garlic and cook for another minute until fragrant.
- 2.Add the broccoli florets to the pan along with 2 tablespoons of water. Cover and let it steam for 4-5 minutes, until the broccoli is tender-crisp. Uncover and cook off any remaining water.
- 3.While the broccoli cooks, whisk the eggs in a bowl with a pinch of salt and pepper.
- 4.Push the cooked broccoli to one side of the pan. Pour the whisked eggs onto the empty side and scramble them until they are just set.
- 5.Mix the scrambled eggs and broccoli together in the pan. Remove the mixture from the pan and set it aside.
- 6.Place one tortilla in the now-empty pan. Spoon half of the egg and broccoli mixture onto one half of the tortilla and sprinkle with half of the cheese.
- 7.Fold the tortilla in half over the filling to create a quesadilla. Cook for 2-3 minutes per side, until the tortilla is golden brown and the cheese is fully melted.
- 8.Repeat with the second tortilla and the remaining filling. Slice into wedges and serve immediately.
Nährwertinformationen
Warum dieses Rezept
This nutritious recipe replaces processed meats like salami and hot dogs with high-quality protein from eggs. It's rich in fiber, vitamins C and K from broccoli, creating a balanced, energizing meal perfect for any time of day.
⭐ Bewertungen & Rezensionen
Ähnliche Rezepte
Healthy Turmeric & Garlic Chicken Skillet
A quick and vibrant chicken dish, pan-seared and coated in a fragrant, homemade curry-style sauce. This simple recipe transforms a basic chicken fillet into a nutritious and flavorful meal in under 20 minutes, perfect for a healthy weeknight dinner.
One-Pot Minced Meat, Potato, and Rice Skillet
A simple yet flavorful one-pot meal featuring lean minced meat, tender potatoes, and rice, all simmered together with garlic and herbs. A perfectly balanced and comforting dish made in under 45 minutes.
Lean Beef and Potato Shepherd's Bake
A wholesome and comforting casserole featuring a savory ground beef and vegetable base topped with creamy mashed potatoes. This healthier take on a classic is made without butter or cheese for a lighter, yet satisfying meal.
Spiced Chicken and Rainbow Pepper Wraps
Vibrant, lean chicken and colorful bell peppers sautéed with aromatic spices, wrapped in a warm whole-grain tortilla with a creamy avocado spread. A quick, satisfying, and balanced meal perfect for a healthy lunch or dinner.
Layered Peanut Butter & Blueberry Chia Pudding
A nutritious and visually stunning breakfast or snack, featuring creamy chia pudding, a quick homemade blueberry compote, and a rich peanut butter swirl. It's a simple, no-cook recipe that's both satisfying and delicious.
Ginger-Garlic Chicken & Veggie Stir-fry
A vibrant and flavorful stir-fry that combines lean chicken breast with a colorful medley of fresh vegetables in a savory ginger-garlic sauce. Served over wholesome brown rice, this dish is a perfect weeknight meal that's both quick and satisfying.
Sheet Pan Lemon Garlic Salmon with Roasted Sweet Potato & Broccoli
A vibrant and simple one-pan meal, packed with flavor and nutrients. Tender salmon, caramelized sweet potatoes, and crisp broccoli are roasted to perfection with garlic and lemon for a delicious and easy weeknight dinner.
Herb-Roasted Tomahawk with Garlic Potatoes
A show-stopping, yet simple and nutritious meal featuring a tender, herb-crusted tomahawk steak served alongside crispy, garlic-infused roasted potatoes. Perfect for a special family dinner.