The light baked broccoli frittata is a light and fluffy frittata.
Without oil and baked in the oven, convenient and practical to prepare.
Sicilian broccoli
Sicilian broccoli is a protagonist on our winter table.
It is a variety typical of southern Italy.
With an intense green color, it belongs to the Brassicaceae family and is much appreciated because it has a milder smell and a more delicate taste compared to other broccoli varieties.
In Sicily, in the Ragusa area, it is called scramuzza or scramuzzatura.
Choose small or medium broccoli heads, firm with bright green florets, avoiding yellowed or withered ones.
Typical varieties of 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: 2 People
- 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 attacked by bacteria.
If the shell is dirty, dry-clean it before storage and wash it only just 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 sun-dried tomatoes (if in oil, well drained)
- as needed breadcrumbs (or whole-wheat breadcrumbs 1-2 tablespoons)
Suggested tools
- Knife
- Cutting board
- Chopper or Mixer
- Bowl
- Pan for pastiera diameter 9.5 in
- Parchment paper
Preparation
Cut the broccoli into florets and lightly score the stalks 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 remain bright green, and cook for about 8-10 minutes until tender but not falling apart.Broccoli cooking time
– 8 minutes for firm broccoli that keep their shape;
– 10 minutes for softer broccoli ideal for blending or turning into a purée;
choose according to the desired texture.With the help of a slotted spoon, gently remove the broccoli florets and transfer them to a container.
Select the florets to use for the frittata.
Slice the stalks thinly and mash the florets with a fork until creamy.
Season with a pinch of salt and a pinch of pepper.Put the sun-dried tomatoes in the mixer;
and pulse coarsely.Prepare 1-2 tablespoons of breadcrumbs or whole-wheat breadcrumbs.
Break the eggs into a bowl.
Add a pinch of salt for each egg and grind the pepper.
Whisk with a fork.
* I don’t add cheese to the eggs because I don’t like the combination of the two foods, but feel free to add it.Fold in the broccoli.
Add the chopped sun-dried tomatoes [optional].
Add breadcrumbs or whole-wheat breadcrumbs as needed [optional].
Mix together.Line a baking tray with parchment paper. I usually use a pastiera pan with a diameter of 9.5 in.
Pour the mixture into the pan or tray.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 second course easy to balance with carbohydrates preferably wholegrain [bread, pasta or rice] and vegetables so as to compose a balanced meal or one-dish meal that helps keep blood sugar stable.
Storage, tips and variations
Meal prep
Boil a whole broccoli so you have multiple portions available to enjoy as a side dish and to use as an ingredient.
The frittata keeps in the refrigerator in an airtight container for 1 day, up to 2 days maximum.
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.
Classification of eggs by weight
XL extra 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 according to your dietary plan.
In the case of familial 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 fish of egg – rolled on itself to recall the shape of a fried fish but without fish.
It was prepared 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.
