A frittata is an easy to prepare, high protein dish that can be served for breakfast, lunch or dinner. This recipe uses garden fresh summer vegetables to add vibrant colors and flavors.
Yields: 4 servings (serving size: 2 wedges)’
Time to prepare: 45 minutes
- 1 1/2 tablespoons olive oil
- 1 cup diced zucchini
- 1/2 cup chopped red bell pepper
- 1/3 cup chopped onion
- 1 tablespoon chopped fresh thyme
- 1/2 teaspoon salt, divided
- 1/4 teaspoon freshly ground black pepper, divided
- 2 garlic cloves, minced
- 1/2 cup chopped seeded tomato
- 9 large eggs
Heat olive oil in a 10-inch nonstick broiler-proof skillet over medium heat. Add zucchini, bell pepper, onion, thyme, 1/4 teaspoon salt, 1/8 teaspoon black pepper, and garlic. Cover and cook 7 minutes or until vegetables are tender, stirring occasionally. Stir in tomato. Cook, uncovered, for 5 minutes or until liquid evaporates.
Combine eggs, remaining 1/4 teaspoon salt, and remaining 1/8 teaspoon black pepper in a medium bowl; stir with a whisk until frothy. Pour egg mixture into pan over vegetables, stirring gently. Cover, reduce heat, and cook 15 minutes or until almost set in the center.
Broil frittata 3 minutes or until set. Invert onto a serving platter; cut into 8 wedges.
Amount per serving:
- Calories: 227
- Fat: 16.4g
- Saturated fat: 4.2g
- Monounsaturated fat: 8g
- Polyunsaturated fat: 2.1g
- Protein: 15.1g
- Carbohydrate: 5.5g
- Fiber: 1.1g
- Cholesterol: 476mg
- Iron: 2.4mg
- Sodium: 458mg
- Calcium: 80mg
This recipe is courtesy of Ann Willan, Cooking Light (June 2010).