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.
*A imagem é meramente ilustrativa e pode diferir da receita real (gerada por IA).*
Ingredientes
- 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
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Instruções
- 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.
Informações Nutricionais
Porque esta receita
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.
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