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.
|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|
|ground pepper to taste [optional]|
Before you start
A mandolin will make slicing the zucchini easier.
- Prepare the zucchini. Slice them into rounds, 3-4 mm thick.
- 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.
- 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.
- Heat 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.
- 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, gently slide the frittata back in and cook over medium heat about 5 min.
- Slide the frittata onto a serving plate and enjoy!
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)
% Daily Value
Servings of Canada's Food Guide1 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|
ClaimsThis recipe is :
- Low :
- 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
|Meat and Alternatives||1|