The light baked broccoli frittata is a light and fluffy frittata.
Without oil and baked in the oven, it’s convenient and practical to prepare.
The Sicilian broccoli is the protagonist of our winter table.
It is a variety typical of southern Italy.
Deep green in color, it belongs to the Crucifer family and is much appreciated because it has a less strong smell and a more delicate flavor compared to other broccoli varieties.
In Sicily, in the Ragusa area, it is called scramuzza or scramuzzatura.
Choose small or medium broccoli, firm with bright green florets, avoiding yellowing or faded ones.
Typical varieties from southern Italy: Sicilian broccoli, Calabrian broccoli and Apulian broccoli – called ramosi – green and rich in benefits, are very similar and generally referred to as southern broccoli.
- Difficulty: Easy
- Cost: Budget
- Preparation time: 20 Minutes
- Portions: 2Servings
- Cooking methods: Electric oven
- Cuisine: Italian
Ingredients
It may be useful to know that washing eggs removes their protective film, making the shell more porous and more easily penetrable by bacteria.
If the shell is dirty, dry-clean it before storage and wash it only before use.
- 1 head broccoli (Sicilian)
- to taste water
- 1 pinch salt
- 1 pinch baking soda
- 4 eggs
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- to taste sun-dried tomatoes (if packed in oil, well drained)
- to taste breadcrumbs (or whole-wheat breadcrumbs 1-2 tablespoons)
Suggested tools
- Knife
- Cutting board
- Bowl
- Pan for pastiera diameter 9.5 in
- Parchment paper
Preparation
Cut the broccoli into florets and make a shallow cut on the stems of the florets with a knife.
Place the florets in a colander and wash them thoroughly under running water.
* for a more thorough cleaning, soak the florets in water with a little baking soda for at least 20 minutes.When boiling, use as little water as possible to best preserve its beneficial properties.
In a pot, bring salted water to a boil.
Add the broccoli florets and a pinch of baking soda so they stay a bright green color and cook for about 8–10 minutes until tender but not falling apart.Broccoli cooking times
– 8 minutes for firm broccoli that keep their shape;
– 10 minutes for softer broccoli perfect for blending or turning into a cream;
adjust according to the desired texture.Using a slotted spoon, gently lift the broccoli florets and transfer them to a container.
Select the florets to use for the frittata.
Slice the stems thinly and mash the florets with a fork, turning them into a cream.
Season with a pinch of salt and a pinch of pepper.Put into a food processor:
– the sun-dried tomatoes;
and roughly chop.Prepare 1–2 tablespoons of breadcrumbs or whole-wheat breadcrumbs.
Break the eggs and pour them into a bowl.
Add a pinch of salt per egg and grind the pepper.
Beat with a fork.
* I do not add cheese to the eggs because I don’t like that pairing, but feel free to add it.Fold in the broccoli.
Add the chopped sun-dried tomatoes [optional].
Add breadcrumbs or whole-wheat breadcrumbs to taste [optional].
Mix together.Line a baking pan with parchment paper; I usually use a pastiera pan with a diameter of 9.5 in.
Pour the mixture into the pan or baking dish.Preheat the oven.
Bake in a convection oven at 356°F for about 30 minutes, until golden.Your light baked broccoli frittata is ready.
Plate and serve.
Enjoy your meal!
The broccoli frittata is a main course that is easy to balance with carbohydrates preferably whole-grain [bread, pasta or rice] and vegetables so as to compose a balanced meal or one-dish plate that helps keep blood sugar stable.
Storage, tips and variations
Meal prep
Boil a whole broccoli so you have several portions available to enjoy as a side dish or to use as an ingredient.
The frittata can be stored in the refrigerator in an airtight container for 1 day, at most 2.
You can reheat it in the oven or in a pan.
FAQ (Questions and Answers)
About eggs
Eggs are a food with high nutritional value.
Egg classification by weight
XL very large: 73 g and above; L large: from 63 g to 73 g; M medium: from 53 g to 63 g; S small: less than 53 g.Can people with high cholesterol eat eggs?
Cook and eat following your dietary plan.
In cases of familial congenital hypercholesterolemia, it is recommended not to exceed two eggs per week [source: Humanitas.it].How to substitute Sicilian broccoli?
You can use other varieties of broccoli or cauliflower.
Can I steam the broccoli instead of boiling it?
Of course: steaming better preserves the nutrients.
Dialect curiosities
In Sicily the frittata is called piscirovu – pesceduovo or egg-fish – rolled up on itself to resemble the shape of a fried fish but without fish.
It was made when fishermen returned home empty-handed and people relied on this poor but tasty recipe.
Grated cheese and breadcrumbs were also added to the egg preparation.
