Today we use our eggs to prepare a light leek frittata: leek frittata cooked without oil or cheese.
The leek frittata has a delicate flavor.
To avoid frying, I cook the frittata in a pan without oil using baking paper.
Alternatively, I prepare the oven-baked frittata.
I don’t add cheese to the eggs as I don’t like the combination of the two ingredients.
Consider one egg per person, sometimes I use two because they are small.
It is useful to know that washing eggs removes their protective film, making the shell porous and easily attacked by bacteria.
So, if the shell is dirty, you can clean it dry [for example, with a sheet of kitchen paper] before storing and, only at the time of use, you can clean it with a damp sheet of kitchen paper.
- Difficulty: Easy
- Cost: Economical
- Preparation time: 10 Minutes
- Portions: 4 eggs
- Cooking methods: Stovetop, Electric Oven
- Cuisine: Italian
Ingredients
- 4 eggs
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 2 leeks
- 1 pinch red chili flakes (coarsely chopped)
Tools
- Pan 9.5 inches in diameter
- Baking paper
- Cake pan 9.5 inches
- Baking paper
Preparation
Clean the leeks by removing the roots and outer leaves.
Cut them into rings.
Wash the rings and let them drain in a colander.In a small pot, bring salted water to a boil.
Add the leeks and let them cook for 10 minutes.
Drain them and let them drain in a colander.Season with:
• salt;
• pepper;
• coarsely chopped red chili flakes.Break the eggs and pour them into a bowl.
Add a pinch of salt for each egg and grind the pepper.Beat everything with a fork.
Add the previously boiled leeks and mix.
Line a non-stick pan with a sheet of wet and squeezed baking paper and heat it slightly.
* if you have an excellent non-stick pan, the use of baking paper is not necessary.• Pour the mixture into the pan, within the baking paper, spreading it carefully;
• continue stirring with the fork until the egg begins to set;
• occasionally make holes with the fork and shake the pan to allow the unset egg to cook;
• let it cook until the egg is set on the surface to turn the frittata easily and without mess.Move the frittata with the baking paper onto a large flat plate, gently detach it using a spatula for lasagna, flip it, and return it to the pan on the baking paper allowing it to cook for a few more minutes.
* it requires a bit of practice.If you’re having difficulty and want to avoid flipping it, let it cook with a lid on low heat until fully cooked, ensuring the base doesn’t burn.
Remove the frittata from the pan with the baking paper, transfer it to the plate, and remove the baking paper.
If you prefer, you can prepare the oven-baked leek frittata.
Line a baking pan with a crumpled sheet of baking paper, I used a 9.5-inch pastiera pan.
Pour the mixture.Briefly heat the oven.
Bake at 356°F for 30 minutes in a convection oven until evenly golden.Plate it.
Your leek frittata cooked without oil or cheese is ready.
Enjoy your meal!
Notes
Hyperglycemia, prediabetes, and diabetes.
Here you can find dedicated recipes.
Remember:
• Start the meal with a generous serving of vegetables [raw or cooked];
• a balanced meal should contain all nutrients: carbohydrates, proteins, fats, & fiber;
• always prepare it respecting the proportions and combinations indicated in your diet plan.
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