The light artichoke frittata baked in the oven or air fryer. It is incredibly delicious! Tasty, delicate, easy to prepare, it is light and economical!
It is a delicious vegetarian main course, very tasty, that involves baking the frittata for a lighter option.
This light artichoke frittata is perfect for your lunch break, even if you are following a dietary regimen.
Moreover, if you pair it with a slice of bread, it becomes a complete and satisfying meal. I suggest using slices of frittata to fill a sandwich, a practical and quick choice for the lunch box (colloquially known as “schiscetta” in Italian).
This delicious vegetable frittata is great to eat both hot and cold, so you can prepare it in advance and store it in the fridge for two or three days to enjoy later.
It is a light recipe, so you can enjoy it even if you are on a diet.
The ingredients listed are for an artichoke frittata prepared in a 9-inch diameter pan.
With few ingredients and little effort, the frittata is ready.
It is prepared in two stages, because we first do it on the stove and then put it in the oven. But it is really a simple procedure.
I used fresh eggs that were gifted to me. Yes, I know, I’m very lucky; my neighbor occasionally gives me fresh eggs from her father’s chickens, and today they arrived just in time.
Artichokes are delicious and now they are in season, so I am trying to vary their preparations. They are very versatile and lend themselves to many recipes. And I must say that this new recipe was very much appreciated at my house.
For this reason, I thought of sharing it with you.
And now let’s see how to prepare it together!
- Difficulty: Very easy
- Cost: Economical
- Preparation time: 15 Minutes
- Portions: 4/5
- Cooking methods: Stovetop, Electric oven, Air frying
- Cuisine: Italian
- Seasonality: Autumn, Winter, and Spring
- Energy 190.97 (Kcal)
- Carbohydrates 8.77 (g) of which sugars 0.89 (g)
- Proteins 13.62 (g)
- Fat 12.14 (g) of which saturated 5.11 (g)of which unsaturated 4.34 (g)
- Fibers 4.15 (g)
- Sodium 515.74 (mg)
Indicative values for a portion of 140 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients for the Light Artichoke Frittata
- 5 artichokes (if small, 6)
- 8 eggs
- 1/4 cup Parmesan cheese
- 1 clove garlic
- as needed parsley (fresh)
- salt
- pepper
- Half cup water
- as needed extra virgin olive oil
- lemon
Tools
- Pan
- Baking Pan
- Bowl
- Cutting Board
- Parchment Paper
- Air Fryers
Steps for the Light Artichoke Frittata
Cut the lemon in half; squeeze it into a bowl full of water and leave the two halves in there as well.
You can now either dip your hands in the lemon water or wear latex gloves: both methods serve to prevent your hands from darkening.
With a sharp knife, cut off the entire top part of the artichoke, the hardest part of the leaves and the thorns.
Also clean the stem; with the knife, shorten it and remove the outer, tough part; start at the base and go all the way down, leaving the more tender inside.
(Alternatively, you can leave the stem, but it would be a pity, keeping it cleaned and soaking in the acidulated water.
Finish with the artichoke heads; cut them in half lengthwise and with a corer or a sharp spoon remove the inner choke completely.Now cut the halves. Leave each cleaned artichoke in the acidulated water, just for a moment to slow oxidation.
Slice the artichokes and their stems thinly.
Put the artichokes in a large pan with a drizzle of oil and add half a cup of water.
Add a whole clove of garlic which we will remove later, as it will only serve to add flavor.
Let simmer for about ten minutes.
Stir often.
Meanwhile, turn on the oven and set the temperature to 350°F
In a bowl, beat the eggs with the Parmesan, a bit of salt, and pepper.
Add the chopped parsley.
Mix well.
Add the artichokes
Line a 9-inch pan with parchment paper.
To make the parchment paper adhere well, I recommend: wet the parchment paper sheet thoroughly under running water, wring it out very well, and now it molds perfectly, adhering to the pan.
Pour the mixture into it.
Baking. Bake the frittata at 350°F and cook for 20-30 minutes until the frittata is nicely colored and puffs up beautifully..
Air fryer cooking cook at 375°F for 13 minutes. (Of course, check as each air fryer has its timings).
Enjoy your meal.
Curiosities
The artichoke is a precious source of minerals and various therapeutic virtues.
It is associated with detoxifying powers, lowering blood sugar, blood pressure, and cholesterol, just to name a few.
In recent years, its consumption in the form of teas has surged thanks to its purifying qualities.
Also sought out for its effectiveness in dissolving gallstones and its ability to stimulate the liver.
Rich in minerals such as calcium, phosphorus, magnesium, iron, and potassium, it has appetite-regulating properties.
Rich in minerals such as calcium, phosphorus, magnesium, iron, and potassium, it has appetite-regulating properties.
Notes
To make the dish lighter and less caloric, you can use only egg whites, eliminating the yolks entirely.
If you want to make the artichoke frittata even lighter, boil the wedges for 5 minutes or steam them instead of sautéing.
Tips
It is useful to know that washing eggs removes their protective film, making the shell porous and more susceptible to bacteria.
Therefore, if the shell is dirty, you can clean it dry [for example with a sheet of kitchen paper] before storage, and only at the time of use, you can clean it with a damp sheet of kitchen paper.
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