Food Bank of Contra Costa and SolanoFood Bank of Contra Costa and Solano

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    Ingredient: Broccoli

    Broccoli-Cheddar-Spinach Frittata

    INGREDIENTS

    • 6 large eggs
    • 1/3 cup milk (dairy or non-dairy)
    • 2 cloves garlic, chopped
    • ¾ cup cheddar cheese, grated and split evenly between 2 bowls
    • ½ a yellow onion, chopped
    • 1 head broccoli, separated into florets and sliced
    • 3 tbsp water
    • 1 ½ cups spinach, roughly chopped
    • 1/3 cup green onions, chopped (OPTIONAL)
    • Salt and Pepper
    • Cooking Oil

    INSTRUCTIONS

    1. Preheat the oven to 425 degrees F.
    2. Whisk together eggs, milk, garlic, and half the cheese in a medium-sized bowl. Add salt and pepper to taste.
    3. Add a couple tablespoons of oil to an 8-inch oven-safe skillet over medium heat. When the oil is shimmering, add the chopped onion. Cook the onion, stirring occasionally, until translucent and beginning to brown around the edges, about 3-5 minutes.
    4. Add broccoli and spread it out evenly over the surface of the pan. Add the water and quickly cover the pan with a lid (if your pan doesn’t have a lid, a cookie sheet also works). Allow broccoli to steam for about 2 minutes. Broccoli should be a much brighter green and easily pierced with a fork.
    5. Add spinach and green onions (if using). Cook for about a minute or until the spinach is wilted.
    6. Spread vegetables in an even layer around the surface of the pan. Give egg mixture a quick whisk before pouring it over the vegetables. Tilt the pan or use a spatula to make sure the egg mixture is in an even layer.
    7. Sprinkle remaining cheese over the egg mixture and place pan into the preheated oven.
    8. Cook for 7-8 minutes until you can gently shake the pan handle (using an oven mitt) and the middle of the frittata just barely moves.
    9. Take the frittata out of the oven and allow to cool for about 10 minutes. Cut into wedges and serve. Frittata keeps very well in the refrigerator and will keep for at least a few days.

    NOTE: Frittata is incredibly adaptable! Leave out the spinach if it’s not your favorite. Make it dairy-free by using unsweetened non-dairy milk and omitting the cheese. If you don’t have broccoli, thinly sliced Brussels sprouts or asparagus would also work. Add ham, bacon, or sausage for an even heartier breakfast.

    Rainbow Salad (Ensalada de Arcoíris )

    Ingredients:
    • 5 cups green or purple cabbage (about ½ medium size head)
    • 2 cups broccoli, chopped
    • 2 apples, chopped
    • 2 carrots, shredded
    • Low-fat Asian or Italian dressing

    Directions:
    Toss all ingredients together. Serve and enjoy. Grill or bake them in your favorite recipes


    Ingredientes:
    • 5 tazas de repollo verde o morado (aproximadamente ½ cabeza de tamaño mediano)
    • 2 tazas de brócoli picado
    • 2 manzanas picadas
    • 2 zanahorias, ralladas
    • Aderezo italiano bajo en grasa

    Direcciones:
    Mezcle todos los ingredientes juntos. Servir y disfrutar.

    Microwave Broccoli Cheese Sandwich

    Ingredients:
    • 1 cup steamed broccoli
    • 2 tablespoons chopped Roasted walnuts or other nut
    • 2 tablespoons Greek yogurt or low-fat mayonnaise
    • 1/4 cup grated cheese
    • Salt and pepper to taste
    • 4 Slices bread

    Directions:
    Finely chop the broccoli and place in a microwave-safe baking dish with 2 tablespoons of water. Cover and microwave on high (power level 10) until tender, 2 to 4 minutes. Uncover immediately. Let cool and drain. In a medium bowl, add the nuts, 1 tablespoon of Greek yogurt or mayonnaise, cheese and season to taste with salt and pepper. Toss gently. Spread the Greek yogurt or mayonnaise on the bread. Divide the broccoli filling between the two sandwiches.

    Tuna Pasta Salad (Pasta de Ajo y Mantequilla)

    Ingredients:
    • 1/2 pound pasta, cooked and drained
    • 2 cups broccoli or zucchini, chopped
    • 1 tomato, chopped
    • 1/2 cup Italian salad dressing
    • 1 can tuna, drained

    Directions:
    Combine pasta and vegetables in a bowl. Add dressing and stir until well combined. Tip: add protein with 2-3 sliced hard boiled eggs, or 1 can of drained beans


    Ingredientes:
    • 1/2 libra de pasta cocida, enjuagada y escurrida
    • 2 tazas de brócoli o calabazas, picado
    • 1 tomate, picado
    • 1/4 taza de aderezo Italiano
    • 1 lata de atún, escurrido

    Direcciones:
    Combine la pasta y verduras en un tazón. Agregue el aderezo y revuelva hasta que estén bien combinados. Sugerencia: Añada proteína con 2-3 huevos duros, o una lata de frijoles escurridos.

    Creamy Broccoli and Apple Slaw (Ensalada Cremosa de Brócoli y Manzana)

    Ingredients:

    • 1/2 cup plain low-fat yogurt or mayonnaise
    • 1 tablespoon of vinegar (optional)
    • 1 small onion, finely chopped
    • 3 cups broccoli, finely chopped
    • 1 apple or pear, finely chopped
    • Salt and pepper to taste
    Directions:

    In a large bowl, stir together the yogurt or mayonnaise, vinegar, onion, and salt and pepper. Add broccoli and apple or pear, mix well and enjoy. Tip: add ¼ cup of dried cranberries, your favorite nuts for additional flavor.


    Ingredientes:

    • 1/2 taza de yogur o mayonesa baja en grasa
    • 1 cucharada de vinagre (opcional)
    • 1 cebolla pequeña, picada finamente
    • 3 tazas de brócoli, picado en trocitos
    • 1 manzana o pera, picada en trocitos
    • Sal y pimienta al gusto

    Direcciones:

    En un recipiente grande, mezcle el yogur o mayonesa, el vinagre, la cebolla, y sal y pimienta al gusto. Añada el brócoli, manzana o pera y mezcle bien. Consejo: agregue ¼ taza de pasitas o nueces para darle más sabor.

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    Concord Location
    P: 925-676-7543
    F: 925-671-7933

    Fairfield Location
    P: 707-421-9777
    F: 707-421-0205

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