The light baked fennel frittata is a light and tasty omelette.
Without oil and baked in the oven, convenient and quick to prepare.
Fennel is a vegetable with numerous properties:
– low in calories;
– high water and fiber content;
– diuretic and digestive;
perfect for dieting.
We add it raw so it is even easier and faster.
- Difficulty: Easy
- Cost: Budget
- Preparation time: 10 Minutes
- Portions: 2Servings
- Cooking methods: Electric oven
- Cuisine: Italian
Ingredients
It is useful to know that washing eggs removes their protective coating, making the shell more porous and more easily attacked by bacteria.
If the shell is dirty, clean it dry before storage and wash it only before use.
- 4 eggs
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 1 fennel bulb
- 1 pinch dried red chili pepper (coarsely chopped)
- to taste chopped parsley
Suggested tools
- Knife
- Cutting board
- Bowl
- Pan for pastiera diameter 9.5 in
- Parchment paper
Preparation
Clean the fennel: cut off the green stalks and the base and remove any damaged outer leaves.
Cut into four wedges.
Open the layers and wash them thoroughly.Slice into not-too-thin pieces.
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, feel free to add it.Line a baking pan with parchment paper; I usually use a pastiera pan diameter 9.5 in.
Arrange the fennel on the parchment paper.
Season the surface with a pinch of salt and pepper, coarsely chopped dried red chili and chopped parsley.
Pour the egg mixture into the pan over the fennel.Preheat the oven.
Bake in a convection oven at 356°F for about 30 minutes, until golden.Your light baked fennel frittata is ready.
Plate it.
Enjoy your meal!
The fennel frittata is a main course that is 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
The frittata can be kept 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.
Classification of eggs 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 high cholesterol eat eggs?
Cook and eat according to your dietary plan.
In case of familial congenital hypercholesterolemia it is advised not to exceed two eggs per week [source: Humanitas.it].Dialect curiosities
In Sicily the frittata is called piscirovu – pesceduovo or egg fish – rolled on itself to recall the shape of a fried fish but without fish.
It was prepared when fishermen returned home empty-handed and they resorted to this poor but tasty recipe.
Grated cheese and breadcrumbs were also added to the egg-based preparation.
