Broccoli Egg Pancake: Kid-Friendly
Still racking your brains over your child's breakfast? This "treasure" broccoli and egg pancake must be on the menu. It combines both deliciousness and nutrition, and it's so good that you won't be able to stop eating.
Why Recommend Broccoli Egg Pancake?
Simple to make: All you need to do is chop the broccoli, make the batter, and then fry it in a pan. It can be easily done in 15 - 20 minutes.
Exceptional taste: It's crispy on the outside and tender on the inside. The broccoli has a strong fresh aroma, and the taste is extremely rich in layers.
Low in oil and without a burden: It's fried with just a small amount of oil, making it healthy and without a heavy load on the body.
Delicious and versatile: The freshness of the broccoli combines with the deliciousness of the eggs. It's a perfect match for breakfast, afternoon tea, or baby snacks.
Required Ingredients
Broccoli: It takes on the responsibility of nutrition and aesthetics in this pancake. The unique granular texture of the broccoli florets gives the pancake a crispy texture similar to "tempura".
Flour: It plays a vital role in forming the framework of the pancake. The secret to my use of low-gluten flour lies in its low protein content (about 8.5%), which can form a soft and non-rigid pancake body.
Eggs: They are natural binders and flavor enhancers. The lecithin in the egg yolk can give the pancake a beautiful golden color.
Scallions: The green part provides a visual pop, and the sulfides released by the white part can subtly neutralize the egg smell.
Seasonings: All you need is salt. You can also add a little black pepper according to your preference.
What Are the Benefits of Eating Broccoli?
Rich in vitamins and minerals
Broccoli can be regarded as a "vitamin C powerhouse", with a higher content than citrus fruits. It can enhance immunity. At the same time, it is rich in vitamin K, which is extremely important for bone health.
Intestinal scavenger
Broccoli is rich in dietary fiber. Just like a "broom" for the intestines, it can promote intestinal peristalsis and prevent constipation.
Great helper for weight loss
Broccoli has extremely low calories, only 36 calories per 100g, and is also rich in protein. It is definitely a must-have ingredient during the weight loss period.
Anti-aging expert
Broccoli contains sulforaphane, which has extremely strong antioxidant capabilities. It can effectively scavenge free radicals and delay cell aging.
Such a wonderful broccoli can be served blanched, stir-fried simply, or made into a broccoli and egg pancake. It's simple and delicious. Hurry up and give it a try.
How to Wash Broccoli Thoroughly?
Here are two methods I usually use:
Soaking in salt water method:
First, cut the broccoli into small florets and soak them in light salt water for 10 - 15 minutes.
The salt water can make the small insects hidden in the crevices of the broccoli crawl out. After soaking, simply rinse it clean with water.
Washing with baking soda method:
Add a small spoonful of baking soda to clear water, stir well, and then put the broccoli in.
Baking soda has the effect of removing dirt and sterilizing. Soak for about 10 minutes, and then rinse it several times with water to effectively remove pesticide residues and impurities.
INGREDIENTS
Main Ingredients
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·150g broccoli (about 1/2 medium-sized head, take the floret part)
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·100g flour
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·2 eggs
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·1 scallion (chopped)
Seasonings
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·1 teaspoon salt
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·Cooking oil (for frying)
COOKING STEP
Step 1
Soak the broccoli in light salt water for 10 minutes. After washing it, cut off the root, take the top floret part, and chop it into small pieces.
Step 2
Pour 100g of flour into a bowl. First, add 120g of clear water and stir until there are no lumps.
Step 3
Then add the chopped broccoli, chopped scallions, 2 eggs, 1 teaspoon of salt, and 60g of clear water. Continue to stir until it reaches the consistency of yogurt.
Step 4
Preheat a non-stick pan over low heat and spray a little cooking oil.
Pour 1 tablespoon (about 30g) of the batter into the pan. Quickly shake the pan to spread the batter into a round thin pancake with a thickness of about 0.3 cm.
When the bottom surface is set and the edges start to curl slightly (after about 1 minute), use a spatula to flip the pancake over and continue to fry for 1 - 2 minutes until both sides are golden brown.
Note: Keep the heat low throughout the process to avoid the outside burning while the inside remains uncooked.
Step 5
Plate the pancake:
Take out the cooked pancake. It can be served with ketchup, salad dressing, or chili sauce.
What Should Be Noted When Making It for Babies?
Blanch the broccoli for 2 minutes to ensure it is soft and tender.
Reduce the salt to 0.5g.
Use a mold to fry it into the shape of small animals.
It is more nutritious to pair it with unsweetened yogurt.
Storage Method
Let it cool after frying and store it in the freezer (place baking paper between layers). When reheating, there is no need to thaw. Just put it in the oven at 180°C for 5 minutes to restore its crispness.
Serving Suggestions
Pairing suggestions
Classic dips: Ketchup (sweet and sour, appetizing), salad dressing (rich milk flavor), chili sauce (slightly spicy, enhancing freshness).
Creative combinations: Spread with Greek yogurt + honey, or pair it with avocado puree + lemon juice to add a refreshing taste.
Side dish pairings: Serve it with hard-boiled eggs, roasted chicken breast, or smoked salmon as a healthy breakfast or light lunch.
Consumption scenarios
Breakfast: Pair it with hot soy milk or coffee to start a energetic day.
Afternoon tea: Cut it into small pieces and pair it with a fruit platter, suitable for sharing in the family.
Picnic bento: Seal and carry it after cooling. It will still maintain its crispness after reheating.
Nutrition tips
Broccoli is rich in vitamin C and dietary fiber, and eggs provide high-quality protein, which is suitable for fitness enthusiasts or children to consume.
It can be paired with a cup of black coffee or green tea to promote digestion.
Recipe Variations
1. Vegetable replacement versions
Carrot version: Shred 100g of carrots and blanch them. Replace the broccoli to add sweetness.
Spinach version: Blanch 100g of spinach, squeeze out the water and chop it. Add 1/4 teaspoon of black pepper, suitable for those who like a savory taste.
Corn version: Add 50g of cooked corn kernels and 20g of shredded cheese for a rich milk flavor.
2. Protein upgrade versions
Shrimp version: Add 50g of cooked shrimp diced pieces and 1/4 teaspoon of white pepper for a strong seafood flavor.
Ham version: Add 30g of diced ham and 1 teaspoon of garlic powder. It is savory and crispy.
Tofu version: Crush 50g of soft tofu to replace some of the eggs and add a soft and tender texture.
3. Spice flavor versions
Five-spice version: Add 1/4 teaspoon of five-spice powder and 1 teaspoon of light soy sauce for a Chinese flavor.
Curry version: Add 1 teaspoon of curry powder and 1/4 teaspoon of turmeric powder for an exotic flavor.
Cheese and herb version: Add 20g of shredded mozzarella cheese and 1 teaspoon of dried parsley flakes, suitable for pairing with ketchup.
4. Creative shape versions
Mini version: Halve the amount of batter (15g per piece) and fry it into small round pancakes, suitable for party snacks.
Thick pancake version: Increase the batter to 50g per piece and fry it to a thickness of 1 cm. Pair it with yogurt sauce or honey.
Burrito version: After frying it into a thin pancake, roll in lettuce, cucumber strips, and shredded chicken to make a healthy burrito.
5. Special diet versions
Gluten-free version: Replace the flour with 100g of corn starch, suitable for those with gluten allergies.
Low-fat version: Reduce the flour to 80g and add 50g of shredded zucchini. Reduce the amount of oil used.
FAQs:
For the sake of convenience, I didn't blanch it and added the chopped broccoli directly to the batter.
If you're concerned about the risk of consuming raw food, you can blanch it (for no more than 60 seconds) and then drain it.
If it's too thin: Add flour in small portions (about 5 grams each time) to adjust.
Testing method: Scoop up the batter with a spoon. When it drips, it should form a continuous line and disappear slowly.
First, add 120 grams of water to mix with the flour to form a basic slurry, and then add the remaining 60 grams of water to adjust the consistency. If there are still particles, you can sieve it once or let it stand for 10 minutes to allow the flour to absorb water fully.
Solutions:
Make sure the pan temperature reaches medium-low heat (you can feel the heat when your hand is 10 cm above the pan bottom).
Always pour 1 tablespoon (about 30 grams) of batter and quickly swirl the pan around the center of the pan bottom.
Too much oil will prevent the batter from spreading evenly, and too little oil will make it easy to stick to the pan.
Judgment method:
Observe that the edges start to curl slightly and the surface no longer flows.
Gently push the bottom of the pancake with a spatula. If it can slide easily, it's time to flip.
Technique: When flipping, quickly slide the spatula under the center of the pancake bottom and flip it decisively.
② Use egg whites instead of whole eggs (3 egg whites = 2 whole eggs).
③ Instead of using oil spray, use baking paper for dry frying.
④ Reduce the salt amount to 1 gram and use garlic powder to enhance the flavor.
