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Zucchini and Onion Frittata

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July 24, 2012 | Issue 410

 

Healthy Dinner on a Budget

Zucchini and Onion Frittata

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. Its mild flavor blends well with onion and garlic. These allium vegetables add their own cancer-fighting phytochemicals, like quercetin and allixin.

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

Directions

  1. Coat pan heavily 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 pan to plate to cool.
  2. Coat pan again with cooking spray and return to heat. Add zucchini and cook until slices look moist and translucent. Using tongs, keep spreading and turning zucchini to brown slices on both sides, 8-10 minutes, adding to onion mixture as zucchini slices brown. Wipe out the pan.
  3. 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.
  4. Add oil to pan and tilt pan to swirl oil around sides. Set pan 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 pan slightly so liquid egg flows out and under the edges. Cook until frittata is browned on bottom and set except in center, about 8 minutes. Off heat, invert large plate over pan. Pressing it firmly in place against the pan, invert the two so frittata falls from pan onto plate. Slide frittata back into pan 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.

Grocery list

Cooking spray
Onion
Garlic
Zucchini
Eggs
Egg whites
Parmesan cheese
Salt
Ground black pepper
Basil
Extra virgin olive oil

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Did You Know?

Zucchini is highly filling and has only 20 calories per serving, making it an optimal food for weight loss.

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