Today we use our eggs to prepare a light oven-baked broccoli frittata without cheese and cooked without oil.
I don’t add cheese to the eggs as I don’t like the combination of the two foods.
The broccoli frittata is a light frittata, with a delicate flavor.
I used boiled Sicilian broccoli.
I finished it with a pinch of whole wheat breadcrumbs and a handful of chopped dried cherry tomatoes.
To avoid frying, I prepare the oven-baked frittata.
Classification of eggs by weight
• XL very large: 73 g and above; • L large: 63 g to 73 g; • M medium: 53 g to 63 g: • S small: less than 53 g.
Consider one egg per person, sometimes I use two because of their small size.
It will be helpful to know that washing eggs removes their protective film, making the shell, which is porous, more susceptible to bacteria. Therefore, if the shell is dirty, you can clean it dry [for example, with a paper towel] before storage, and only at the time of use, you can clean it with a damp paper towel.
- Difficulty: Easy
- Cost: Economical
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Electric oven
- Cuisine: Italian
Ingredients
- as needed Sicilian broccoli (boiled)
- 4 eggs
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- as needed dried tomatoes (if in oil, well drained)
- 2 tablespoons whole wheat breadcrumbs
Recommended Tools
- Chopper or Mixer
- 1 Cake Pan 9.5 inches
- 1 parchment paper sheet
Preparation
Cut the broccoli into florets, score the stems with a knife, and wash them thoroughly under running water.
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 tender without falling apart.Using a slotted spoon, gently transfer the broccoli florets to a container.
Select the florets to use for the frittata.
Crush the florets into a paste and slice the stems thinly.Place in the mixer:
• the dried tomatoes;
and coarsely chop.
Crack the eggs into a bowl.
Add a pinch of salt for each egg and grind the pepper.
Add the whole wheat breadcrumbs [optional].
Mix everything with a fork.Add the boiled broccoli seasoned with a pinch of salt and pepper and incorporate them into the eggs.
Add the chopped dried tomatoes and mix well, ensuring they are well distributed.Line a baking tray with a sheet of parchment paper [I used a 9.5-inch cake pan].
Pour the egg and broccoli mixture into the pan.
Briefly preheat the oven.
Bake at 356°F (180°C) for 30 minutes in a convection oven until evenly golden brown.Plate it.
Your light oven-baked broccoli frittata is ready.
Enjoy your meal!
Notes
Hyperglycemia, prediabetes, and diabetes.
You can find dedicated recipes here.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal should contain all nutrients: carbohydrates, proteins, fats & fibers;
• always prepare it respecting the proportions and combinations indicated in your dietary plan.
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