Sformato di Broccoli

Sformato di Broccoli is a delightful Italian baked dish that combines the earthy flavors of broccoli with creamy cheese and eggs, creating a comforting yet low-carb meal. Perfect for a light lunch, this dish is both satisfying and nutritious.

Ingredients

• Broccoli florets - 300 grams
• Eggs - 2 large
• Ricotta cheese - 100 grams
• Parmesan cheese, grated - 50 grams
• Garlic, minced - 1 clove
• Olive oil - 1 tablespoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Nutmeg - a pinch
• Fresh parsley, chopped - 1 tablespoon

Steps

1. Preheat the oven to 180°C (350°F).
2. Bring a pot of salted water to a boil and blanch the broccoli florets for 3-4 minutes until bright green and tender. Drain and set aside.
3. In a large bowl, whisk together the eggs, ricotta cheese, grated Parmesan, minced garlic, salt, black pepper, and nutmeg until well combined.
4. Chop the blanched broccoli into smaller pieces and fold them into the egg mixture along with the chopped parsley.
5. Grease a small baking dish with olive oil and pour the mixture into the dish, spreading it evenly.
6. Bake in the preheated oven for 25-30 minutes, or until the top is golden and a toothpick inserted in the center comes out clean.
7. Allow to cool for a few minutes before slicing and serving warm.

Nutrition

• Calories: 290
• Protein: 18 g
• Carbs: 10 g
• Fiber: 3 g
• Sugar: 2 g
• Sodium: 360 mg
• Cholesterol: 200 mg
• Total Fat: 18 g
• Saturated Fat: 7 g
• Unsaturated Fat: 10 g
• Water: 0.3 L

Health Benefits

• Rich in vitamins K and C from broccoli, supporting immune health.
• High in protein and calcium from cheese, aiding in muscle maintenance.

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