The light baked frittata with broccoli rabe (rapini) is a light and flavorful frittata.
Oven-baked and without oil, convenient and practical to prepare.
Broccoli rabe (rapini)
Broccoli rabe are a typical vegetable of Southern Italy particularly appreciated in Puglia, Campania and Sicily – they belong to the Brassicaceae family, the same as broccoli and cabbages.
The harvest generally takes place between October and April, when the flower shoots are tender and crunchy.
They have a characteristic, intense and slightly bitter taste.
You can substitute them with other bitter leafy greens typical of your area.
- Difficulty: Easy
- Cost: Inexpensive
- Preparation time: 20 Minutes
- Portions: 2 Servings
- Cooking methods: Electric oven
- Cuisine: Italian
Ingredients
It is useful to know that washing eggs removes their protective film, making the shell more porous and more easily attacked by bacteria.
If the shell is dirty, clean it dry before storing and wash it only before use.
- 1 bunch broccoli rabe (rapini)
- to taste water
- 1 pinch salt
- 1 pinch baking soda (bicarbonate)
- 1 pinch mixed peppercorns (with grinder)
- 1 pinch dried red chili (coarsely chopped)
- 4 eggs
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
Suggested tools
- Knife
- Cutting board
- Bowl
- Pan for pastiera diameter 9.5 in
- Parchment paper
Preparation
Remove any damaged outer leaves and the tough, fibrous bottom part of the stem.
Leave them whole.
Wash them thoroughly and drain.
Bring a pot of salted water to a boil.
Add the broccoli rabe and a pinch of baking soda so they keep a bright green color, and blanch for 5 minutes.
With a slotted spoon, remove the broccoli rabe and transfer them to a plate.Wait until they are warm or cold, then cut them: keep a small portion in coarse pieces and finely chop the rest with a knife.
Season with a pinch of salt and a pinch of pepper, add a pinch of coarsely chopped dried red chili.
Break the eggs into a bowl.
Add a pinch of salt for each egg and grind some pepper.
Beat with a fork.
* I do not add cheese to the eggs because I don’t appreciate the combination of the two ingredients; feel free to add it if you like.Fold in the broccoli rabe.
Line a baking pan with parchment paper; I usually use a tart/pastry pan with diameter 9.5 in.
Pour the mixture into the pan.Preheat the oven.
Bake in a convection oven at 356°F for about 30 minutes, until golden.Your light baked frittata with broccoli rabe (rapini) is ready.
Plate it.
Enjoy your meal!
The frittata with broccoli rabe is a main course easy to pair with carbohydrates, preferably whole grain [bread, pasta or rice] and vegetables, thus composing a balanced meal or one-dish that helps keep blood sugar stable.
Storage, tips and variations
The frittata can be stored in the refrigerator in an airtight container for 1 day, maximum 2.
You can reheat it in the oven or a skillet.
FAQ (Questions and Answers)
About eggs
The egg is a food with high nutritional value.
Classification of eggs by weight
XL very large: 73 g and above; 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 recommended not to exceed the dose of two eggs per week [source: Humanitas.it].Dialect curiosities
In Sicily the frittata is called piscirovu – “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 relied on this poor but tasty recipe.
Grated cheese and breadcrumbs were also added to the egg preparation.
