Today we use our eggs to prepare a light frittata with lampascioni or lampagioni: frittata with lampascioni cooked without oil and cheese.
The frittata with lampascioni or lampagioni is a typical frittata of the Apulian table.
Lampascioni or wild onions are edible bulbs with a reddish color and a bitter taste.
To avoid frying, I cook the frittata in a pan without oil using baking paper.
Alternatively, I prepare the frittata in the oven.
I do not add cheese to the egg because I do not like the combination between the two foods.
Consider one egg per person, sometimes I use two because they are small-sized.
It will be useful to know that washing eggs deprives them of their protective film, making the shell, porous, more easily attacked by bacteria.
Therefore, if the shell is dirty, you can clean it dry [for example, with a sheet of kitchen paper] before storage and, only at the time of use, you can clean it with a damp sheet of kitchen paper.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 20 Minutes
- Portions: 4 eggs
- Cooking methods: Stovetop, Electric oven
- Cuisine: Italian
Ingredients
- 4 eggs
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- to taste lampascioni (boiled)
- to taste red chili pepper (coarsely chopped)
- to taste parsley (chopped)
Tools
- Pan diameter 9.5 inches
- Baking paper
- Cake pan 9.5 inches
- Baking paper
Preparation
Clean and boil the lampascioni following the procedure described for the lampascioni or Calabrian wild onions salad.
Take the amount of lampascioni you need to fill the frittata.
Cut them into slices or pieces.Season them with:
• salt;
• pepper;
• coarsely chopped red chili pepper;
• parsley.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 lampascioni and mix well.
Line a non-stick pan with a sheet of baking paper wet and wrung out and heat it slightly.
* If you have a good non-stick pan, it might not be necessary to use baking paper.• Pour the mixture into the pan, inside the baking paper, spreading it carefully;
• Keep stirring with the fork until the egg starts to set;
• Occasionally make holes with the fork and move the pan to make the egg that has not yet set coagulate;
• Let it cook until the egg is set also on the surface so you can flip the frittata easily without making a mess.Move the frittata with the baking paper to a large, flat plate, detach it gently with a spatula for lasagna, turn it, and put it back in the pan on the baking paper, letting it cook for a few more minutes.
* It takes a bit of practice.If you have difficulty and want to avoid flipping it, let it cook with a lid on and at low flame until fully cooked, making sure that the base does not burn.
Remove the frittata from the pan along with the baking paper, transfer it to the plate, and remove the baking paper.
If you prefer, you can prepare the lampascioni frittata in the oven.
Line a baking dish with a crumpled sheet of baking paper. I used a 9.5-inch pastiera baking dish.
Pour the mixture.Briefly heat the oven.
Bake at 356°F for 30 minutes in a fan-assisted oven until evenly golden.Serve it.
Your frittata with lampascioni cooked without oil and cheese is ready.
Enjoy your meal!
Notes
Hyperglycemia, prediabetes and diabetes.
Here you can 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 food indicated in your food scheme.
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