The light broccoli frittata is a light and fluffy frittata.
Oil-free, convenient and practical to prepare in the oven or in a pan.
The Sicilian broccoli is a typical variety from southern Italy.
With its deep green color, it belongs to the Brassicaceae family and is highly appreciated because it has a less strong smell and a milder flavor compared to other broccoli varieties.
In Sicily, in the Ragusa area, it is called scramuzza or scramuzzatura.
Choose small or medium broccoli, firm with bright green florets, avoiding yellow and wilted ones.
I enriched my frittata with a bit of whole wheat breadcrumbs and a handful of chopped sun-dried tomatoes or capuliato.
- Difficulty: Easy
- Cost: Affordable
- Preparation time: 10 Minutes
- Portions: 2People
- Cooking methods: Electric Oven, Stovetop
- Cuisine: Italian
Ingredients
Consider one egg per person, sometimes I use two because they are small-sized.
- 1 head Sicilian broccoli
- to taste water
- 1 pinch salt
- 1 pinch baking soda
- 4 eggs
- to taste Sicilian broccoli (boiled)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- to taste sun-dried tomatoes (well-drained if in oil)
- to taste breadcrumbs (or whole wheat breadcrumbs 1-2 tablespoons)
Suggested Tools
- Knife
- Cutting Board
- Bowl
- Mold for pastiera diameter 24 cm
- Baking Paper
Preparation
It’s useful to know that washing eggs deprives them of their protective film, making the porous shell more easily attacked by bacteria.
If the shell is dirty, clean it dry before storing and wash it only before use.Cut the broccoli into florets and slightly slit the stems of the florets with a knife.
Place the florets in a colander and wash them thoroughly under running water.Use as little water as possible when boiling to best preserve their 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 falling apart.Cooking time
– 8 minutes will yield firm broccoli;
– 10 minutes will yield softer broccoli perfect for blending or making into cream;
evaluate based on the desired consistency.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 stems thinly and mash the florets to make them creamy.
Season with a pinch of salt and a pinch of pepper.Add to the mixer:
– the sun-dried tomatoes;
and coarsely chop.Crack the eggs into a bowl.
Add a pinch of salt for each egg and grind the pepper.
Beat with a fork.Add to taste breadcrumbs or whole wheat breadcrumbs [optional].
Add the chopped sun-dried tomatoes [optional].Fold in the broccoli.
* I don’t add cheese to the egg as I don’t like the combination between the two foods, feel free to add it.
Line a baking pan with parchment paper, I usually use a pastiera mold diameter of 24 cm.
Pour the mixture into the mold or pan.Preheat the oven.
Bake in a ventilated oven at 350°F (180°C) for about 30 minutes, until golden.
In a non-stick pan
Preheat a good non-stick pan.
Pour the mixture and spread it.
Cover with a lid, preferably glass, and cook over low heat until the egg is set on the surface.
If you don’t want to flip the frittata, complete the cooking being careful not to burn the base.In a pan with parchment paper
Cut a sheet of parchment paper to size, wet it, squeeze it out, and place it in the pan.
Pour the mixture and stir until the egg begins to set.
Make holes with a fork to facilitate even cooking.
When the surface is solid, flip the frittata using the parchment paper and complete the cooking.
It takes a bit of practice, but it’s a perfect technique to avoid fats.
Your light broccoli frittata is ready.
Serve.
Enjoy your meal!
Storage, Tips, and Variations
Meal prep
Boil a whole broccoli so that you have more portions available to enjoy as a side dish and use as an ingredient.
If you have leftover broccoli cooking water, don’t throw it away.
You can use it:
– as a base for soups and stews;
– as vegetable broth;
– to cook pasta or rice.
It should be used immediately or within 24 hours and stored in the fridge.
You can season and flavor the broccoli frittata with aromatic herbs to taste.
You can use gluten-free breadcrumbs for a gluten-free version.
The frittata can be stored in the refrigerator in an airtight container for 1 day, at most 2.
You can reheat 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 more; L large: 63 g to 73 g; M medium: 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 the broccoli instead of boiling?
Sure: steaming retains nutrients better.
Dialectical Curiosities
In Sicily, the frittata is called piscirovu – fish egg or egg fish – rolled on itself to resemble the shape of a fried fish but without fish.
It was prepared when fishermen came home empty-handed, turning to this simple but tasty recipe.
The egg-based preparation also included grated cheese and breadcrumbs.
