The light oven-baked fennel frittata is a light and tasty frittata.
Oil-free and baked in the oven, convenient and practical to prepare.
Fennel
Fennel are vegetables with countless properties:
– low in calories;
– they have a high water and fiber content;
– they are diuretic and digestive;
perfect for dieting.
We add them raw so it’s even quicker and easier.
- Difficulty: Easy
- Cost: Low cost
- Preparation time: 10 Minutes
- Portions: 2 Servings
- 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 penetrable 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
- Mold 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.Cut into slices not too thin.
Break the eggs into a bowl.
Add a pinch of salt for each egg and grind the pepper.
Beat 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 tart pan with a 9.5 in diameter.
Arrange the fennel on the parchment.
Season on top 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 oven-baked fennel frittata is ready.
Plate it.
Enjoy your meal!
The fennel frittata is a second course dish that’s easy to balance with carbohydrates — preferably wholegrain [bread, pasta or rice] — and vegetables, so you can compose a balanced meal or single-course dish that helps keep blood glucose stable.
Storage, tips and variations
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 in a pan.
FAQ (Questions and Answers)
About eggs
Eggs are foods with high nutritional value.
Classification of eggs by weight
XL very large: 2.6 oz and above; L large: from 2.2 oz to 2.6 oz; M medium: from 1.9 oz to 2.2 oz; S small: less than 1.9 oz.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].Dialectal 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 people relied on this humble but tasty recipe.
Grated cheese and breadcrumbs were also added to the egg-based preparation.
