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.

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Ingredients

??? olive oil ???
??? Parsley and Garlic Base ???
??? zucchini, sliced into 3-4 mm rounds ???
??? eggs size large ???
??? cheese, lactose-free, grated ???
??? marjoram, fresh ???
??? canola oil ???
??? 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. If zucchini are giving out liquid, it must be removed from the pan. 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 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, gently slide the frittata back in and cook over medium heat about 5 min.
  6. Slide the frittata onto a serving plate and enjoy!

Observations

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 (180 g)

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

Net Carbs

4 g

Protein

8 g

Vitamin A

34 %

Vitamin C

37 %

Calcium

9 %

Iron

20 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables ½
Meat and Alternatives 1
Fats 2
More info
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4 Reviews (4 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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