The light baked cauliflower frittata is a light and fluffy frittata.
Without oil and baked, convenient and practical to prepare.
Despite being one of the most common varieties of cabbage, I find its smell and taste among the most delicate and pleasant.
Choose a tender and fresh white cabbage or cauliflower.
In addition to the more classic white cauliflower you can use purple cauliflower, green cauliflower, and yellow cauliflower.
- Difficulty: Easy
- Cost: Economical
- Preparation time: 20 Minutes
- Portions: 2People
- Cooking methods: Electric oven
- Cuisine: Italian
Ingredients
It will be useful to know that washing eggs removes their protective film, making the shell, porous, more easily attacked by bacteria.
If the shell is dirty, clean it dry 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 in oil, well drained)
- as needed breadcrumbs (or whole wheat breadcrumbs 1-2 tablespoons)
Suggested Tools
- Knife
- Cutting Board
- Bowl
- Mold for pastiera 24 cm diameter
- Parchment Paper
Preparation
Cut the cauliflower into florets and slightly 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 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 cauliflower florets and a pinch of baking soda and let them cook for about 20 minutes until they are tender without falling apart.Cauliflower cooking time
– 10-15 minutes for firm boiled cauliflower florets;
– 15-20 minutes for softer boiled cauliflower florets perfect for blending or making into a cream;
evaluate according to the desired consistency.With the help of a slotted spoon, gently remove the cauliflower florets and transfer them to a container.
Select the florets to use for the frittata.
Cut them into slices.
Season with a pinch of salt and a pinch of pepper.Pour into the mixer:
– the sun-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.
Add the chopped parsley.
Add the chopped sun-dried tomatoes [optional].
Add as needed breadcrumbs or whole wheat breadcrumbs [optional].Line a baking dish with parchment paper, I usually use a pan for pastiera with a diameter of 24 cm.
Arrange the slices of cauliflower florets on the parchment paper.
Pour the mixture into the mold or pan over the cauliflower.
Preheat the oven.
Bake in a fan-assisted oven at 356°F for about 30 minutes, until golden brown.Your light baked cauliflower frittata is ready.
Plate up.
Enjoy your meal!
The cauliflower frittata is an easy second course 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 cauliflower to have more portions available to enjoy as a side dish and use as an ingredient.
The frittata keeps in the fridge in an airtight container for 1 day, at most 2.
You can heat it in the oven or pan.
FAQ (Frequently Asked Questions)
About eggs
The egg is a food with high nutritional value.
Classification of eggs by weight
XL extra-large: 73 g and up;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 white cauliflower?
You can use other varieties of cauliflower or broccoli.
Can I steam the cauliflower instead of boiling it?
Sure: steaming better preserves the nutrients.
Dialect curiosities
In Sicily, the frittata is called piscirovu – eggfish 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 resorted to this poor but tasty recipe.
The egg-based preparation also included grated cheese and breadcrumbs.
