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Zucchini "Frittata"

4 Reviews
100% would make this recipe again

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.

Preparation : 15 min Cooking : 30 min
180 calories/serving
  • Can be done in advance
  • Easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Kid-friendly

Ingredients

2 tbsp olive oil 30 mL
1 tbsp Parsley and Garlic Base 15 mL
6 zucchini, sliced into 3-4 mm rounds 750 g
6 eggs size large
6 g cheese, lactose-free, grated
2 tbsp marjoram, fresh 14 g
3 tbsp canola oil 45 mL
salt [optional]
ground pepper to taste [optional]

Before you start

A mandolin will make slicing the zucchini easier.

Method

  1. Prepare the zucchini. Slice them into rounds, 3-4 mm thick.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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.

Nutrition Facts Table

per 1 Serving (180g)

Amount

% Daily Value

Calories

180

Fat

15 g

23 %

Saturated 2.7 g
+ Trans 0.2 g

14 %

Cholesterol

190 mg

Sodium

80 mg

3 %

Carbohydrate

6 g

2 %

Fibre

2 g

9 %

Sugars

3 g

Protein

8 g

Vitamin A

34 %

Vitamin C

37 %

Calcium

9 %

Iron

20 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : ½ serving

Claims

This recipe is :
Low  :
Sodium
Source of  :
Calcium, Fibre, Magnesium, Niacin, Omega-3, Phosphorus, Vitamin B1, Vitamin D, Zinc
Good source of  :
Iron, Manganese, Pantothenic Acid, Potassium, Vitamin B6, Vitamin C
Excellent source of  :
Folacin, Selenium, Vitamin A, Vitamin B12, Vitamin B2, Vitamin E, Vitamin K
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables ½
Meat and Alternatives 1
Fats 2

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Members' Reviews

4 Reviews (4 with rating only ) 100% would make this recipe again