Recipe: Individual Zucchini Frittatas
One of the most common reasons people report for not eating healthy is not having enough time. This recipe does double duty: first as a quick dinner and then again with leftovers, offering up the frittata as an on-the-run breakfast option.
Be Fit Basics: Individual Zucchini Frittatas
Adapted from Gourmet Magazine
2 tbsp olive oil, divided
3 medium zucchini, halved lengthwise and cut into thin 1/8” slices
¼ tsp salt and ¼ tsp black pepper
9 eggs, beaten
½ cup scallions, sliced
2/3 cup parmesan cheese, divided
½ cup sundried tomatoes in oil, drained and chopped
Preheat oven to 375 degrees. Heat a sauté pan on moderately high heat; add 1½ tbsp olive oil to pan and then add zucchini slices; season with salt and pepper. Cook zucchini, stirring occasionally, until tender (about 5 minutes). Meanwhile, whisk together eggs, scallions, ½ cup parmesan cheese, and sundried tomatoes in a bowl. With remaining ½ tbsp olive oil grease 6 muffin cups of a muffin tin.
When zucchini is finished cooking, add to egg mixture; stir to combine. Pour the mixture into a greased muffin tin and bake about 10-15 minutes; sprinkle remaining parmesan on top of each frittata and broil until cheese is melted and golden, about 1-2 minutes. Run a knife along the edges of the muffin cups to loosen the frittata.
You will need a muffin tin for this recipe.
Yield: 6 frittatas
Nutritional Information Per Serving:
CALORIES: 255 calories
PROTEIN: 16 g
SODIUM: 400 mg
CARBOHYDRATE: 9 g
FIBER: 2 g
FAT: 18 g
Sat Fat: 5 g
Make it a Meal:
Protein: 1 frittata
Starch: 1 whole wheat pita (140 calories)
Vegetables: about 20 baby carrots (70 calories)
Fruit: 1 apple, sliced (110 calories)
Prep Tip: To add crunch to your meal, brush the pita with a little olive oil and toast it in a 400 degree oven until crispy and golden, about 5-10 minutes.
Grocery Shopping List:
1 bunch scallions
1 pound bag baby carrots
Parmesan cheese, grated
Bottle of sundried tomatoes packed in oil
Whole wheat pita bread
Condiments: salt; pepper; olive oil
Use of Leftovers:
Any leftover frittata could easily be reheated for breakfast the next morning.