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Zucchini Frittata

Spring 2003, The EatingWell Diabetes Cookbook (2005)

Your rating: None Average: 4.1 (20 votes)

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:
"Delicious and a great way to use garden veggies up. I thought the mint would be odd, but it actually works in this recipe. You can ignore previous reader comments on cholesterol, they are quite dated(like 10 years old) dietary cholesterol...
Zucchini Frittata Recipe

Makes: 2 servings

Active Time:

Total Time:

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

  1. 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.
  2. 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.
  3. Preheat the broiler.
  4. 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.
  5. 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).

Carbohydrate Servings: 1

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



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Recipe Categories

Ethnic/Regional
Italian
Mediterranean
Total Time
45 minutes or less
Servings
2
Main Ingredient
Eggs
Preparation/ Technique
Broil
Saute
Meal/Course
Brunch
Lunch
Dinner

Season
Summer
Fall
Type of Dish
Main dish, vegetarian
Ease of Preparation
Easy

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