Protein-rich eggs and fresh, seasonal vegetables are the secret to this healthy frittata. Well-known in the Mediterranean diet, the frittata can be enriched with any seasonal vegetables and cheeses to create your own personal recipe. This one features fresh summer squash, a good source of vitamin C along with some fiber and potassium.
Zucchini and Onion Frittata
Makes 4 servings.
Per Serving: 138 calories, 9 g fat (2 g sat fat), 5 g carbohydrate, 9 g protein, 1 g fiber, 419 mg sodium.
- Cooking spray, preferably olive oil
- 1/2 cup finely chopped onion
- 1 tsp. finely chopped garlic
- 8 oz. zucchini (1 medium), cut into 1/8-inch rounds
- 4 large eggs
- 2 large egg whites
- 2 Tbsp. grated Parmesan cheese
- 1/2 tsp. salt
- Ground black pepper
- 1/4 cup fresh basil, cut cross-wise into thin slices
- 1 Tbsp. extra virgin olive oil
- Coat large skillet with cooking spray and set over medium-high heat. Sauté onion until golden, 3-4 minutes. Mix in garlic and cook 1-2 minutes, until onion is lightly browned. Transfer contents of skillet to plate to cool.
- Coat skillet again with cooking spray and return to heat. Using tongs, spread and turn zucchini to brown slices on both sides, 8-10 minutes. Add to onion mixture. Wipe out skillet.
- In mixing bowl, whisk eggs and whites until well combined. Mix in cheese, salt and pepper. Add vegetables and basil, and mix with fork to combine with eggs.
- Add oil to skillet and tilt to swirl oil around sides. Set over medium-high heat. Pour in egg mixture, spreading zucchini and onion in an even layer. As eggs start to set, use wide spatula to lift frittata around edges while tilting skillet slightly so liquid egg flows out and under the edges. Cook until frittata is brown on bottom and set except in center, about 8 minutes. Off heat, invert large plate over skillet. Pressing it firmly in place against the skillet, invert the two so frittata falls from pan onto plate. Slide frittata back into skillet and cook to lightly brown bottom, 1-2 minutes longer. Slide frittata onto serving plate. Serve immediately, or cool frittata to room temperature before serving. This frittata also can be covered and refrigerated overnight. Cut into 4 wedges, and serve.
Courtesy of aicr.org.