Broccoli Hash with Fried Egg is a nutritious and delicious recipe that's perfect for any meal of the day. This dish combines the goodness of broccoli, spinach, quinoa, and chia seeds, providing a wholesome and flavorful experience. With a touch of ginger, lime juice, coriander leaves, and a perfectly fried egg on top, this recipe is a great way to enjoy a healthy, balanced meal.
- Ensure your quinoa is cooked properly by rinsing it under cold water before boiling to remove its natural coating, which can taste bitter.
- For extra flavor, toast the quinoa in a dry pan for a few minutes before boiling it.
- Cut the broccoli into small, even pieces to ensure they cook evenly and remain tender-crisp.
- Heat the olive oil in the pan before adding the broccoli to help it cook faster and more evenly.
- Use fresh ginger root for the best flavor, and finely chop or grate it to distribute it evenly throughout the hash.
- Don't overcook the spinach; add it towards the end of the cooking process to keep it vibrant and nutrient-rich.
- Season the dish with salt and pepper to taste, and don’t be afraid to add more if needed.
- If you prefer a runnier yolk, cook the eggs sunny-side up or over-easy, but if you prefer a firmer yolk, cook them over-medium or over-hard.
- Chia seeds can be added towards the end to retain their crunch, or soaked in water beforehand if a softer texture is preferred.
- Garnish with more fresh coriander leaves or a squeeze of lime juice just before serving for a burst of freshness.
Broccoli Hash with Fried Egg is a delightful and nutritious recipe that is quite simple to prepare. By following the steps and incorporating the tips provided, you can create a dish that's packed with health benefits and flavors. Enjoy this wholesome meal and feel good about nourishing your body with this nutrient-rich recipe.
Nutrition Facts | |
---|---|
Serving Size | 470 grams |
Energy | |
Calories 340kcal | 14% |
Protein | |
Protein 20g | 13% |
Carbohydrates | |
Carbohydrates 40g | 11% |
Fiber 14g | 36% |
Sugar 6g | 6% |
Fat | |
Fat 18g | 22% |
Saturated 3.49g | 12% |
Cholesterol 230mg | - |
Vitamins | |
Vitamin A 220ug | 24% |
Choline 280mg | 50% |
Vitamin B1 0.41mg | 34% |
Vitamin B2 0.68mg | 52% |
Vitamin B3 3.64mg | 23% |
Vitamin B6 0.81mg | 48% |
Vitamin B9 280ug | 69% |
Vitamin B12 0.57ug | 24% |
Vitamin C 260mg | 294% |
Vitamin E 1.98mg | 13% |
Vitamin K 430ug | 355% |
Minerals | |
Calcium, Ca 280mg | 21% |
Copper, Cu 0.48mg | 0% |
Iron, Fe 4.92mg | 45% |
Magnesium, Mg 180mg | 42% |
Phosphorus, P 480mg | 38% |
Potassium, K 1380mg | 40% |
Selenium, Se 30ug | 56% |
Sodium, Na 290mg | 19% |
Zinc, Zn 3.07mg | 28% |
Water | |
Water 390g | - |
* Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
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