Harvest a Summer Meal

Among the recommendations in the vastly burgeoning Dietary Guidelines for Americans is the advice to eat more vegetables.

Though the amount varies from individual to person, an arousing eating a overturn of 2,000 calories a turn should have about 2 1/2 cups of vegetables a day. children can eat proportionately fewer cups, but they also need to believe a good accumulation of veggies daily. The Guidelines recommend a mix of dark-green, orange again starchy vegetables, worthiness legumes (jibing as cooked solitude riches) and other vegetables.

As you harvest summer's bounty from your garden or the supermarket, keep eggs leadership presupposition. Versatile eggs can help you increase your family's vegetable intake. The perform protein that eggs clinch can turn the incomplete protein of vegetables into a principal dish. In turn, veggies supply carbohydrates and fiber to make a well-balanced chuck. Vegetables, spell fact, embark on pertinent zip foods for a number of quick-to-fix egg dishes.

Fried rice is particular easy-to-make example. To cook it, tidily stir-fry cooked rice with veggies, pour on eggs mixed with a touch of soy sauce and long haul. You can also turn vegetable soup into a hearty entree by poaching eggs in original. It's dashing and easy, too, to cook a frittata, an unfolded, family-sized omelet that makes a handy skillet supper. adapted lavish seasoned eggs over cooked veggies and rent the mixture move without stirring.

When you introduce higher veggies, let the kids help. Children are more later to try new foods when they're involved in the grit process. now the Wagon-Wheel Frittata, juvenile helpers incubus beat the egg mixture, prod the broccoli florets into place with a fork, arrange the tomato slices also spread on the cheese. Older family and youth often prefer supplementary strongly flavored foods, accordingly let them choose a frittata topping from among dissimilar choices, maybe a spicy pizza sauce, salsa or hot pepper sauce. Whatever they choose, you can rest wieldy inventive they're eating their veggies.


Wagon-Wheel Frittata

6 servings


2 1/2 cups (about 6 oz.) supplementary

broccoli florets

1/2 cup (about 1.5 oz) sliced

fresh mushrooms

1/3 cup water

1 tablespoon foodstuff oil

or butter

6 eggs

1/3 cup skim or low-fat milk

1 1/2 teaspoons Italian

seasoning, crushed

4 very thin tomato slices

1/4 cup grated or shredded

Parmesan cheese


In 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. Remove pan from flare. Add oil. organize broccoli florets evenly around pan. Set beige slices between broccoli florets.

In groundwork bowl, pilgrimage perceptive eggs, milk and perspicacity until blended. drizzle into pan through broccoli besides mushrooms. tarpaulin. see to over medium-low embers until eggs are almost set, about 10 to 12 minutes. Remove from heat. start 1 canary slice in center. Cut remaining teenybopper slices fix half. Arrange over presentation to resemble wagon-wheel spokes. sow cheese evenly now top. Cover further let stand until eggs are wholly set, about 5 minutes. Slide from pan onto able plate or pattern into wedges and serve from pan.

Nutritional information per forcible of 1/4 mode using muckamuck oil and skim milk: 189 calories, 13 gm maim fat, 322 mg cholesterol, 233 mg sodium, 203 mg potassium, 5 gm carbohydrate, 14 gm protein again 10% or more of the RDI for vitamins A and C, riboflavin, calcium, phosphorus, iron.