A good day starts with breakfast. Usually we choose a noodle staple food with a glass of milk or soya-bean milk.
There are many noodle staple foods, and many tricks can be played, including steamed bread, steamed sponge cake, steamed stuffed bun, dumplings, etc. Today we will make a healthy, delicious and nutritious meal. The most important thing is a very convenient egg and vegetable cake.
Making Steps
Raw materials: 2 eggs (about 120g), 50 grams of carrots, 100 grams of zucchini, 50 grams of celery, 50 grams of corn flour, 20 grams of common flour and 20 grams of oil (about 1 tablespoon); Seasonings: less than half a spoon of salt is about 1.5 g (the small salt control spoon is usually 2 g), white pepper and a handful of shrimps.
Cooking utensils: non-stick pans
Cooking steps:
1. Cut carrots, zucchini and celery into dices;
2. Mix diced vegetables, corn flour and flour evenly;
3. Add appropriate amount of salt, white pepper, shrimp skin and broken eggs, add appropriate amount of water and mix evenly to form batter;
4. Heat the non-stick pan with a little oil, scoop a spoonful of batter into the pan (you can make 8 palm-sized cakes or spread them out larger), fry until both sides are golden yellow, and put them out of the pan and put them on a plate.
Nutrition Tips
1. Calories and nutrition
A small vegetable egg cake has 86 kilocalories (accounting for 4.3% of the recommended daily intake NRV, the same below) and contains 10.4 g (3.5%) of carbohydrate, 4.8 g (8.0%) of protein and 3.9 g (6.4%) of fat. If breakfast is matched with a small bowl of coarse cereal porridge, you can eat 2-3. If you match it with a glass of milk or soya-bean milk, you can eat 4-5.
A small vegetable egg cake containing vitamin A 73 micrograms of RE (retinol equivalent) (9.2%), vitamin B1 0.05 mg (3.3%), vitamin B2 0.05 mg (3.5%), vitamin C 1 mg (1.5%), calcium 16 mg (8.4%), iron 0.6 mg (4.1%), zinc 0.28 mg (1.9%), potassium 70 mg (3.5%), magnesium 11 mg (3.8%), dietary fiber 0.6 mg (2.4%).
Of course, if you have plenty of time in the morning, you can cook another portion of vegetables or add a handful of nuts, which is more perfect.
2. Balance of taste and nutrition
Adding eggs to flour is a convenient and nutritious way. Of course, you can also use warm milk or soya-bean milk to mix dough directly without adding a drop of water. The dough thus made is elastic, not easy to adhere, not to break strips or skin, soft in taste, and adds a large amount of protein and B vitamins.
However, if it is a cake spread, you cannot add too many eggs or milk, otherwise you will have special tendons and excessive Q bombs. Whole wheat flour can be selected, its gluten content is relatively low, its nutritional value is higher than that of white flour, and its blood sugar reaction is also lower. Corn flour with poor stickiness, other coarse cereal flour, mung bean flour, pea flour, etc. can also be added.
Step 3 Make full use of all the dishes at hand
One of the most convenient things about vegetable egg cakes is that vegetables [eat whatever you have] can make full use of all kinds of leftover materials.
Considering the taste, cucumber powder, tomato powder and zucchini flute are all good choices. The water content is high and refreshing. It should be noted that when mixing batter, add less water to prevent the cake from spreading out. Considering the color matching of color value, carrots, purple cabbage and leeks are very popular. From the perspective of adding spice flavor, celery powder, onion shreds and even coriander powder can add to the icing on the cake.
According to the idea of making vegetable cakes, batter can also be mixed with a little rice porridge, millet porridge, sweet potato mashed, mashed potatoes, wet bean dregs. Spread them into the pan, put some chopped green onion or onion rings on the surface, add some ham strips, crab stick strips, squid whiskers, sausage diced and so on as decoration, and then turn over and fry them. It will be a very attractive and gorgeous breakfast staple food.
Then, eat whatever vegetables in the refrigerator, wipe all shreds or cut them into pieces, mix them at will according to color and taste, and add them to the egg batter beaten with eggs. The more vegetables, the better. It can even be equivalent to the amount of batter to ensure the food diversity of breakfast and bring more dietary fiber and satiety.
Just one mouthful of flat-bottomed non-stick pan, a few minutes, easy to do!