Zucchini Frittata

From EatingWell: Spring 2003, The EatingWell Diabetes Cookbook (2005) — Subscribe Now!

A frittata, as a flat omelet is known in Italy, can be filled with a variety of vegetables and cheeses and makes a great impromptu brunch dish or supper. In this version, fresh mint and basil brighten the mild taste of zucchini. If you prefer, use feta or ricotta salata in place of the goat cheese.

READER'S COMMENT:

"WOW, are you kidding - 445 mg of cholesterol per serving! No, No, No . . . . You can substitute 1 cup of egg substitute plus one whole egg reducing the cholesterol to approximately 110-120 mg per serving. Now that's healthier. But...

2 servings

Active Time: 35 minutes

Total Time: 35 minutes

Nutrition Profile

Low carbohydrate | High calcium | High potassium | View Complete Nutrition Guidelines»

Ingredients

4 teaspoons extra-virgin olive oil, divided
1 cup diced zucchini, (1 small)
1/2 cup chopped onion
1/2 cup grape tomatoes, or cherry tomatoes, halved
1/4 cup slivered fresh mint
1/4 cup slivered fresh basil
1/4 teaspoon salt, divided
Freshly ground pepper, to taste
5 large eggs
1/3 cup crumbled goat cheese, (2 ounces)

Preparation

Heat 2 teaspoons oil in a 10-inch nonstick skillet over medium heat. Add zucchini and onion; cook, stirring often, for 1 minute. Cover and reduce heat to medium-low; cook, stirring occasionally, until the zucchini is tender, but not mushy, 3 to 5 minutes. Add tomatoes, mint, basil, 1/8 teaspoon salt and a grinding of pepper; increase heat to medium-high and cook, stirring, until the moisture has evaporated, 30 to 60 seconds.
Whisk eggs, the remaining 1/8 teaspoon salt and a grinding of pepper in a large bowl until blended. Add the zucchini mixture and cheese; stir to combine.
Preheat the broiler.
Wipe out the pan and brush it with the remaining 2 teaspoons oil; place over medium-low heat. Add the frittata mixture and cook, without stirring, until the bottom is light golden, 2 to 4 minutes. As it cooks, lift the edges and tilt the pan so uncooked egg will flow to the edges.
Place the pan under the broiler and broil until the frittata is set and the top is golden, 1 1/2 to 2 1/2 minutes. Loosen the edges and slide onto a plate. Cut into wedges and serve.

Nutrition

Per serving: 376 calories; 28 g fat (10 g sat, 13 g mono); 445 mg cholesterol; 10 g carbohydrates; 21 g protein; 3 g fiber; 590 mg sodium; 565 mg potassium.

Nutrition Bonus: Vitamin A (40% daily value), Vitamin C (40% dv), Iron (25% dv), Folate (22% dv), Calcium (20% dv).

1 Carbohydrate Serving

Exchanges: 1 vegetable, 3 medium-fat protein, 2 fat