The light baked cauliflower frittata is a light and fluffy frittata.
Oven-baked and oil-free, convenient and practical to prepare.
Cauliflower
Although it is one of the most common types of cabbage, I find its aroma and flavor among the most delicate and pleasant.
Choose a tender, fresh white cauliflower.
Besides the classic white cauliflower you can use purple cauliflower, green cauliflower and yellow cauliflower.
- Difficulty: Easy
- Cost: Inexpensive
- Preparation time: 20 Minutes
- Portions: 2 Servings
- Cooking methods: Electric oven
- Cuisine: Italian
Ingredients
It is 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 before use.
- 1 head cauliflower (white)
- as needed water
- 1 pinch salt
- 1 pinch baking soda
- 4 eggs
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- as needed chopped parsley
- as needed sun-dried tomatoes (if packed in oil, well drained)
- as needed breadcrumbs (or whole wheat breadcrumbs 1-2 tablespoons)
Suggested tools
- Knife
- Cutting board
- Food chopper or Mixer
- Bowl
- Pan for pastiera diameter 9.5 in
- Parchment paper
Preparation
Cut the cauliflower into florets and lightly score 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 their beneficial properties.
In a pot, bring salted water to a boil.
Add the cauliflower florets and a pinch of baking soda and cook for about 20 minutes until tender but not falling apart.Cauliflower cooking times
– 10-15 minutes for firmer boiled florets;
– 15-20 minutes for softer boiled florets perfect for blending or reducing to a cream;
choose according to the desired texture.With a slotted spoon, gently lift the cauliflower florets and transfer them to a container.
Select the florets to use for the frittata.
Slice them.
Season with a pinch of salt and a pinch of pepper.Into the chopper add:
– the sun-dried tomatoes;
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.
Beat with a fork.
* I do not add cheese to the egg because I do not like the pairing of the two foods; feel free to add it if you like.
Add the chopped parsley.
Add the chopped sun-dried tomatoes [optional].
Add breadcrumbs or whole wheat breadcrumbs as needed [optional].Line a baking pan with parchment paper; I usually use a pastiera pan with a diameter of 9.5 in.
Arrange the sliced cauliflower florets on the parchment paper.
Pour the egg mixture into the pan over the cauliflower.
Preheat the oven.
Bake in a convection (fan) oven at 356°F for about 30 minutes, until golden brown.Your light baked cauliflower frittata is ready.
Plate and serve.
Enjoy your meal!
The cauliflower frittata is a main course easy to balance with carbohydrates preferably wholegrain [bread, pasta or rice] and vegetables so as to make a balanced meal or one-dish meal that helps keep blood sugar stable.
Storage, tips and variations
Meal prep
Boil a whole cauliflower so you have several 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, at most 2.
You can reheat it in the oven or in a skillet.
FAQ (Questions and Answers)
About eggs
The egg is a food with high nutritional value.
Classification of eggs by weight
XL very large: 73 g and over; 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 congenital hypercholesterolemia it is recommended not to exceed the dose of two eggs per week [source: Humanitas.it].How can I substitute white cauliflower?
You can use other cauliflower varieties or broccoli.
Can I steam the cauliflower instead of boiling it?
Certainly: steaming preserves nutrients better.
Dialect curiosities
In Sicily the frittata is called piscirovu – pesceduovo or “egg fish” – rolled on itself to resemble the shape of a fried fish but without fish.
It was prepared when fishermen returned home empty-handed and people relied on this humble but tasty recipe.
Grated cheese and breadcrumbs were also added to the egg mixture.
