Zucchini "Frittata"

2 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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Preparation : 15 min Cooking : 30 min
210 calories/serving
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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
2 tbsp Parmesan cheese, grated 6 g
2 tsp dried oregano 1 g
4 tsp hemp seeds 14 g
3 tbsp coconut oil 40 g
ground pepper to taste [optional]
1 pinch salt [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, hemp seeds and oregano. Season with salt and pepper, then mix well.
  4. Heat the coconut 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.

This recipe is reserved to subscribers to Premium and VIP

N.B. If you are a physician or health professional, you may request free access.

Nutrition Facts Table

per 1 serving (180 g)

Amount

% Daily Value

Calories

210

Fat

18 g

27 %

Saturated 8.4 g
+ Trans 0 g

42 %

Cholesterol

190 mg

Sodium

90 mg

4 %

Carbohydrate

5 g

2 %

Fibre

2 g

6 %

Sugars

3 g

Net Carbs

3 g

Protein

9 g

Vitamin A

32 %

Vitamin C

35 %

Calcium

6 %

Iron

10 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Folacin, Selenium, Vitamin A, Vitamin B12, Vitamin B2
Good source of  :
Magnesium, Manganese, Pantothenic Acid, Potassium, Vitamin B6, Vitamin C, Vitamin E, Vitamin K
Source of  :
Calcium, Iron, Niacin, 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 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

2 Reviews (2 with rating only) 100% would make this recipe again

My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • 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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