Presenting a delicious, nutritious take on a zucchini and onion frittata, just in time for summer’s favorite squash. Zucchini is a good source of vitamin C along with fiber and potassium. Well-known in the Mediterranean diet, the frittata can be enriched with a variety of seasonal vegetables and/or cheeses to create your own personal dish. Try tomatoes, leeks, mushrooms, asparagus …use your culinary imagination. – Paula Meyer, Mission Training Center Nutritionist
Ingredients
Cooking spray, preferably olive oil
1/2 cup finely chopped onion
1 teaspoon finely chopped garlic
8 oz. zucchini (1 medium), cut into 1/8-inch rounds
4 large eggs
2 large egg whites
2 Tablespoons grated Parmesan cheese
1/2 teaspoon salt
Ground black pepper
1/4 cup fresh basil, cut cross-wise into thin slices
1 Tablespoon extra virgin olive oil
Directions
1. Coat large skillet with cooking spray and set over medium-high heat.
2. Sauté onion until golden, 3 to 4 minutes.
3. Mix in garlic and cook 1 to 2 minutes, until onion is lightly browned. Transfer contents of skillet to plate to cool.
4. Coat skillet again with cooking spray and return to heat. Using tongs, spread and turn zucchini to slightly brown slices on both sides. Add to onion mixture. Wipe out skillet.
5. 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.
6. Add oil to skillet and evenly coat. Set 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 skillet slightly so liquid egg flows out and under the edges.
7. Cook until frittata is soft brown on bottom and set except in center, about 8 minutes. Off heat, invert large plate over skillet. Pressing it firmly in place against the skillet, invert the two so frittata falls from pan onto plate.
8. Slide frittata back into skillet 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. Cut into 4 wedges, and serve.
Note: This frittata also can be covered and refrigerated overnight.
Makes 4 servings.
Nutritional information per serving: 138 calories, 9g fat (2g saturated fat), 5g carbohydrate, 9g protein; 1g fiber, 419mg sodium
