Frittata di Broccoli

Frittata di Broccoli is a delightful Italian breakfast dish that showcases tender broccoli and creamy eggs, creating a satisfying and nutritious meal. This low-carb frittata is perfect for starting your day on a healthy note while enjoying the rich flavors of Italy.

Ingredients

• Broccoli florets - 200 grams
• Large eggs - 4
• Parmesan cheese, grated - 30 grams
• Olive oil - 2 tablespoons
• Garlic, minced - 1 clove
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Red pepper flakes (optional) - 1/4 teaspoon
• Fresh basil, chopped - 2 tablespoons

Steps

1. Preheat your oven to 180°C (350°F).
2. In a medium pot, bring water to a boil and blanch the broccoli florets for 2-3 minutes until bright green and slightly tender. Drain and set aside.
3. In a mixing bowl, whisk together the eggs, grated Parmesan cheese, salt, black pepper, and red pepper flakes (if using).
4. In an oven-safe skillet, heat olive oil over medium heat. Add the minced garlic and sauté for about 1 minute until fragrant but not browned.
5. Add the blanched broccoli to the skillet and stir to combine with the garlic. Cook for another 2 minutes.
6. Pour the egg mixture over the broccoli in the skillet, ensuring even distribution. Cook on the stovetop for 3-4 minutes until the edges start to set.
7. Transfer the skillet to the preheated oven and bake for 10-12 minutes, or until the frittata is set in the middle and lightly golden on top.
8. Remove from the oven and let it cool for a few minutes before slicing. Garnish with chopped fresh basil before serving.

Nutrition

• Calories: 250
• Protein: 18 g
• Carbs: 6 g
• Fiber: 2 g
• Sugar: 1 g
• Sodium: 450 mg
• Cholesterol: 370 mg
• Total Fat: 18 g
• Saturated Fat: 4 g
• Unsaturated Fat: 14 g
• Water: 0.1 L

Health Benefits

• Rich in vitamins and minerals from broccoli, supporting immune health.
• High in protein from eggs, promoting muscle maintenance and satiety.

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