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Zucchini "Frittata"
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Zucchini "Frittata"
A zucchini omelet, Italian-Style.
Unlike the French omelet, an Italian «frittata» [pr. frih-TAH-tuh] has the ingredients mixed with the eggs, before the eggs are cooked, rather than being folded inside. Another main difference is that a «frittata» is cooked slowly over low heat, rather than quickly over medium-high heat. Hence, it is firmer in texture and round in shape, since it isn't folded.
Ingredients
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2 tbsp |
olive oil |
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30 mL |
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1 tbsp |
Parsley and Garlic Base (Recipe)
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15 ml |
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6 |
zucchini, sliced into 3-4 mm rounds |
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750 g |
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6 |
eggs size large |
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2 tbsp |
Parmesan cheese, grated |
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6 g |
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2 tbsp |
marjoram, fresh |
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14 g |
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3 tbsp |
canola oil |
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45 mL |
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salt to taste |
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ground pepper to taste |
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Before you start
A mandolin will make slicing the zucchini easier.
Method
- Prepare the zucchini. Slice them into rounds, 3-4 mm thick.
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Heat half of the olive oil in a frying pan. Add the Parsley and Garlic Base. Add the zucchini rounds and cook 5 min uncovered, stirring frequently. Add salt and pepper, cover, and cook over low heat about 7-8 additional min, or until the zucchini is soft, but still al dente. Break 2 eggs directly into the pan, then stir, using a wooden spoon and cook 2 min over medium heat. Remove the pan from the heat.
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In a large bowl, lightly beat the remaining
eggs, using a fork. Add the zucchini mixture to the beaten eggs. Add the grated cheese and chopped marjoram.
Season with salt and pepper, then mix well.
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Heat ¾ of the canola oil in a nonstick skillet over high heat. Add the mixture, distributing it evenly over the skillet. Gently lift the edges with a spatula and push them towards the centre. After 3-5 min, the bottom will be cooked to a nice crust. Lower the heat to medium-low and continue to cook until the edges get darker (about 15 more min). Gently shake the skillet occasionally to keep the frittata from sticking. When the frittata has reached a rather firm consistency, it's time to flip it. If this operation makes you nervous, the frittata may be simply finished under a broiler.
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Gently lift the edges with a spatula and cover the skillet with a large plate or flat lid. Leave the plate on the skillet 2 min, in order to trap some humidity underneath. This will help the
flipping. Hold the skillet handle with one hand and its lid/plate with the other hand, then quickly turn the covered skillet upside-down so that the frittata ends up on the lid/plate. Put the skillet back on the stovetop, add the remaining canola oil to the skillet. Gently slide the frittata back in and cook over medium heat about 5 min.
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Slide the frittata onto a serving plate and enjoy!
Remarks
The zucchini may be cooked in advance, but add the eggs only when ready to make the frittata. The frittata keeps 3 days in the refrigerator. It can be eaten cold or at room temperature. This makes it ideal for packing a lunch.
Claims
- Free :
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Added Sugar
- Low :
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Sodium
- Source of :
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Calcium, Fibre, Magnesium, Niacin, Omega-3, Phosphorus, Vitamin B1, Vitamin D, Zinc
- Good source of :
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Iron, Manganese, Pantothenic Acid, Potassium, Vitamin B6, Vitamin C
- Excellent source of :
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Folacin, Selenium, Vitamin A, Vitamin B12, Vitamin B2, Vitamin E, Vitamin K
More info
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Nutrition Facts Table
Nutrition Facts
per 1 serving (180g)
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Amount
% DV*
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* DV = Daily Value
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Calories
180
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Fat
15 g
23 %
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Saturated 2.5 g
+ Trans 0.1 g
14 %
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Cholesterol
195 mg
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Sodium
95 mg
4 %
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Carbohydrate
6 g
2 %
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Fibre
2 g
9 %
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Sugars
3 g
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Protein
8 g
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Vitamin A
35 %
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Vitamin C
35 %
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Calcium
10 %
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Iron
20 %
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More info
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