Today we use our eggs to prepare a light vegetable omelette: baked omelette with vegetables without cheese.
I don’t add cheese to the egg because I don’t like the combination between the two foods.
It is a light omelette with mixed vegetables that is colorful, light, and tasty.
I used frozen raw mixed vegetables, specifically a frozen soffritto mix [carrots, onions, chopped celery] which you can naturally replace with fresh raw vegetables.
I added a handful of frozen peas and some previously cooked and/or leftover vegetables.
You can customize your vegetable omelette according to taste… fridge-clearing and seasonal.
To avoid frying, I prepare the omelette in the oven.
Egg classification by weight
• XL very large: 73 g and more; • L large: from 63 g to 73 g; • M medium: from 53 g to 63 g: • S small: less than 53 g.
Consider one egg per person, sometimes I use two because they are small.
You’ll find it useful to know that washing eggs removes their protective coating, making their shell, porous, more easily attacked by bacteria.
So, if the shell is dirty you can dry clean it [for example with a sheet of kitchen paper towel] before storing and, only at the time of use, you can clean it with a damp kitchen paper towel.
Dialect curiosities
In Sicily, the omelette is called piscirovu [egg fish or egg fish]: omelette rolled up on itself to resemble the shape of a fried fish without using fish.
It is a poor recipe whose name derives from the tradition of preparing it when fishermen returned home without fresh catch: “today piscirovu”.
To the preparation based on eggs, like the classic omelette, grated cheese and breadcrumbs were also added.
- Difficulty: Easy
- Cost: Economical
- Preparation time: 10 Minutes
- Portions: 2
- Cooking methods: Electric oven
- Cuisine: Italian
Ingredients
- 4 eggs
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- as needed parsley (chopped)
- as needed mixed vegetables (frozen or fresh)
- as needed peas (a handful)
- as needed mixed vegetables (cooked and/or leftover)
Tools
- Baking Pan 9.5 inch
- Parchment paper
Preparation
I used frozen raw mixed vegetables, specifically a frozen soffritto mix [carrots, onions, chopped celery] which you can naturally replace with fresh raw vegetables.
I added a handful of frozen peas:
• absolutely a handful because they will be added to the eggs;
• absolutely optional.Rinse the frozen peas under running water.
I had boiled cauliflower florets in the fridge.
Cut them into pieces.
… fridge-clearing and seasonal.Break the eggs and pour them into a bowl.
Add a pinch of salt per egg and grind the pepper.
Add the chopped parsley.
Beat everything with a fork.
Add the frozen raw mixed vegetables, the frozen peas, and the cooked vegetables and incorporate.Line a baking tray with a sheet of crumpled parchment paper, I used a 9.5-inch pastiera pan.
Pour the mixture.Briefly preheat the oven.
Bake at 350°F for 30 minutes in a fan oven until evenly golden.Serve.
Your baked omelette with vegetables without cheese is ready.
Enjoy your meal!
Notes
Hyperglycemia, prediabetes and diabetes.
Here you will find dedicated recipes.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal must contain all nutrients: carbohydrates, proteins, fats & fibers;
• always prepare it respecting the proportions and combinations of foods indicated in your diet plan.
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