Cooking Recipes Articel

Among the recommendations in the most recent Dietary Guidelines for Americans is the advice to eat more vegetables.

Though the amount varies from person to person
an adult eating a total of 2
0
calories a day should have about 2 1/2 cups of vegetables a day. Children can eat proportionately fewer cups
but they also need to have a good assortment of veggies daily. The Guidelines recommend a mix of dark-green
orange and starchy vegetables
plus legumes (such as cooked dry beans) and other vegetables.

As you harvest summer's bounty from your garden or the supermarket
keep eggs in mind. Versatile eggs can help you increase your family's vegetable intake. The complete protein that eggs provide can turn the incomplete protein of vegetables into a main dish. In turn
veggies supply carbohydrates and fiber to make a well-balanced meal. Vegetables
in fact
make good flavoring foods for a number of quick-to-fix egg dishes.

Fried rice is one easy-to-make example. To cook it
simply stir-fry cooked rice with veggies
pour on eggs mixed with a touch of soy sauce and scramble. You can also turn vegetable soup into a hearty entree by poaching eggs in it. It's quick and easy
too
to cook a frittata
an unfolded
family-sized omelet that makes a handy skillet supper. Just pour seasoned eggs over cooked veggies and let the mixture cook without stirring.

When you introduce new veggies
let the kids help. Children are more likely to try new foods when they're involved in the cooking process. For the Wagon-Wheel Frittata
young helpers can beat the egg mixture
prod the broccoli florets into place with a fork
arrange the tomato slices and sprinkle on the cheese. Older children and teens often prefer more strongly flavored foods
so let them choose a frittata topping from among several choices
perhaps a spicy pizza sauce
salsa or hot pepper sauce. Whatever they choose
you can rest easy knowing they're eating their veggies.


Wagon-Wheel Frittata

6 servings


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

broccoli florets

1/2 cup (about 1.5 oz) sliced

fresh mushrooms

1/3 cup water

1 tablespoon cooking 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 heat. Add oil. Arrange broccoli florets evenly around pan. Set mushroom slices between broccoli florets.

In medium bowl
beat together eggs
milk and seasoning until blended. Pour into pan over broccoli and mushrooms. Cover. Cook over medium-low heat until eggs are almost set
about 10 to 12 minutes. Remove from heat. Place 1 tomato slice in center. Cut remaining tomato slices in half. Arrange over top to resemble wagon-wheel spokes. Sprinkle cheese evenly over top. Cover and let stand until eggs are completely set
about 5 minutes. Slide from pan onto serving plate or cut into wedges and serve from pan.

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