Today, we’ll use our eggs to make a light cauliflower frittata: oven-baked cauliflower frittata without cheese.
The cauliflower frittata is stuffed with boiled cauliflower florets and is a light frittata with a very delicate flavor.
I added a pinch of whole wheat breadcrumbs and a handful of chopped sun-dried tomatoes to make it more appetizing.
To avoid frying, I prepare the frittata in the oven.
I don’t add cheese to the eggs as I don’t enjoy the combination of the two.
Consider one egg per person; sometimes I use two because they are small.
It’s useful to know that washing eggs removes their protective coating, making the shell, porous, more susceptible to bacteria.
So, if the shell is dirty, you can dry clean it [e.g., with a paper towel] before storing it, and only at the time of use, you can clean it with a damp paper towel.
- Difficulty: Easy
- Cost: Inexpensive
- Preparation time: 10 Minutes
- Portions: 4 eggs
- Cooking methods: Electric oven
- Cuisine: Italian
Ingredients
- 4 eggs
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- to taste white cauliflower (boiled)
- to taste sun-dried tomatoes (if in oil, well-drained)
- 2 tablespoons whole wheat breadcrumbs
- to taste parsley (chopped)
Tools
- Chopper or Mixer
- Cake Pan 9.5 inches
- Parchment Paper
Preparation
Prepare the boiled cauliflower florets.
Take the amount of florets you need to fill the frittata and slice them.
Coarsely chop the sun-dried tomatoes.
Crack the eggs and pour them into a bowl.
Add a pinch of salt for each egg and grind the pepper.
Add the whole wheat breadcrumbs [optional].Beat everything with a fork.
Add the chopped sun-dried tomatoes and mix well to ensure they are well distributed.
Add the chopped parsley.
Line a baking dish with a sheet of crumpled parchment paper, I used a 9.5-inch cake pan.
Distribute the cauliflower slices on the base of the baking dish.
Pour the mixture.
Briefly preheat the oven.
Bake at 356°F for 30 minutes in a fan oven until uniformly golden.
Plate your dish.
Your oven-baked cauliflower frittata without cheese is ready.
Enjoy your meal!
Notes
Hyperglycemia, prediabetes and diabetes.
Here you can find dedicated recipes.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal must contain all nutrients: carbohydrates, proteins, fats & fiber;
• always prepare it respecting the proportions and food combinations indicated in your diet plan.
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