The light baked broccoli frittata is a light and fluffy frittata.
Without oil and baked, it is convenient and practical to prepare.
The Sicilian broccoli is the star of our winter table.
It is a typical variety from southern Italy.
With an intense green color, it belongs to the Brassica family and is much appreciated for its less strong smell and more delicate flavor compared to other broccoli varieties.
In Sicily, in the Ragusa area, it is called scramuzza or scramuzzatura.
Choose small or medium, firm broccoli with bright green florets, avoiding those with yellow and withered ones.
Typical varieties from southern Italy: Sicilian broccoli, Calabrese broccoli, and Apulian broccoli – known as ramosi – green and rich in benefits, are very similar and generally referred to as southern broccoli.
- Difficulty: Easy
- Cost: Economical
- Preparation time: 20 Minutes
- Portions: 2People
- Cooking methods: Electric oven
- Cuisine: Italian
Ingredients
It’s useful to know that washing eggs removes their protective film, making their porous shell more prone to bacteria.
If the shell is dirty, clean it dry before storing it and wash it only before use.
- 1 head broccoli (Sicilian)
- as needed water
- 1 pinch salt
- 1 pinch baking soda
- 4 eggs
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- as needed dried tomatoes (well-drained if in oil)
- as needed breadcrumbs (or whole wheat breadcrumbs 1-2 tablespoons)
Suggested Tools
- Knife
- Cutting Board
- Bowl
- Mold for pastiera diameter 24 cm
- Parchment Paper
Preparation
Cut the broccoli into florets and slightly score the stems 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 bit of 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 to keep them bright green and cook for about 8-10 minutes until they are tender but not mushy.Broccoli cooking time
– 8 minutes for firm broccoli that holds its shape;
– 10 minutes for softer broccoli perfect for blending or making into a cream;
assess according to the desired consistency.With a slotted spoon, gently remove 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 to create a cream.
Season with a pinch of salt and a pinch of pepper.In the mixer, add:
– the dried tomatoes;
and coarsely 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 for each egg and grind the pepper.
Beat with a fork.
* I do not add cheese to the egg as I do not like the combination of the two foods, feel free to add it.Incorporate the broccoli.
Add the chopped dried tomatoes [optional].
Add as needed breadcrumbs or whole wheat breadcrumbs [optional].
Incorporate.Line a baking dish with parchment paper, I usually use a mold for pastiera with a diameter of 24 cm.
Pour the mixture into the mold or baking dish.Preheat the oven.
Bake in a fan oven at 356°F (180°C) for about 30 minutes, until golden.Your light baked broccoli frittata is ready.
Plate it.
Enjoy your meal!
The broccoli frittata is a second course easy to balance with preferably whole carbohydrates [bread, pasta or rice] and vegetables to create a balanced meal or single dish that helps keep blood sugar stable.
Storage, Tips, and Variations
Meal prep
Boil a whole broccoli to have more portions available to enjoy as a side dish and use as an ingredient.
The frittata keeps in the refrigerator in an airtight container for 1 day, at most 2.
You can heat it in the oven or pan.
FAQ (Questions and Answers)
About the eggs
The egg is a food with high nutritional value.
Egg classification by weight
XL extra 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.Can people with cholesterol eat eggs?
Cook and eat according to your dietary plan.
In case of familial congenital hypercholesterolemia, it is recommended not to exceed the dose of two eggs per week [source: Humanitas.it].How to substitute Sicilian broccoli?
You can use other varieties of broccoli or cauliflower.
Can I steam broccoli instead of boiling it?
Sure: steaming better preserves nutrients.
Dialectal curiosities
In Sicily, the frittata is called piscirovu – eggfish or egg fish – rolled onto itself to resemble the shape of a fried fish but without fish.
It was prepared when fishermen returned home empty-handed and resorted to this poor but tasty recipe.
Grated cheese and breadcrumbs were also added to the egg-based preparation.
