Since it can take awhile to research new food-science topics, I decided that it might be a good idea to deliver more than one recipe, which utilizes the scientific properties discussed in this blog. Last week, I posted about how combining foods that are high in myrosinase can maximize the amount of anti-cancer properties found in cooked broccoli. In this post, I’ve amped up the mustard mayo recipe by adding sun dried tomatoes and paired it with a broccoli frittata. A frittata is one of the most versatile dishes because you can literally throw in any type of left over veg or meat and in less than 20 minutes you have a nutritious and filling meal. Because of this, SB and I make frittatas at least once a weekend…and the best part, only 1 pan to clean!
PS- Have a Happy 4th of July! I plan to blog about the festive food we prepare.
- 1 medium size head of broccoli, cut into bite-sized florets
- 5 eggs (this recipe serves 2, but feel free to scale up, I typically make 2 eggs/person +1 extra)
- 1/3 cup milk (we never have milk on hand, so I typically use half and half or heavy cream here)
- Salt and pepper to taste
- 2 tbsp mustard mayo
- 3 sun dried tomatoes
- In a medium-size sauce pan melt about 2 tbsp of your fat of choice (coconut oil, cooling spray, olive oil, butter, left over bacon grease, etc.) on medium heat
- Add the broccoli (and any other veggies or meat you have lying around) to the pan and saute for ~10 minutes, broccoli will become bright green and tender
- While veggies are cooking, whisk in a small bowl the 4 eggs, milk and salt and pepper
- After vegetables have cooked, pour the egg mixture on top
- Cook for ~10 minutes in the pan
- While the eggs are cooking, make your sun dried tomato mustard mayo
- Into a small food processor, add 2 tbs of mustard mayo
- Add 2-3 sun dried tomatoes
- Pulse on high until the mixture turns a lovely bright orange and all of the tomatoes are broken down
- If you don’t have a food processor, chop the sun dried tomatoes very finely and incorporate into the mustard using a whisk
- Near the end of the 10 minutes, turn your broiler on HIGH
- Once the egg mixture has begun to set on the sides and looks somewhat firm when you shake the pan, place the pan in the oven and broil for about 5 minutes…keep a close eye on the eggs at this point, broiling can lead to burning rather quickly.
- You will know this dish is done when the eggs begin to get a lovely golden brown crust (see pic below)
- BE CAREFUL!! Pan handle will be HOT! I usually hang my pot holder on the handle once it’s out of the oven
- Cut frittata like you would a pie and serve with the sun dried tomato mustard mayo