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
SODIUM: 400 mg
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:
3 zucchini
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.

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Our Be Fit Nutritionists are comprised of dietetic interns studying at Massachusetts General Hospital. During their internship, they receive training on acute care nutrition, ambulatory and community nutrition, food service systems management, and research. Their comprehensive work is done in collaboration with registered dietitians.

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