UnlockFood.ca
Français

Zucchini Frittata

Makes 6 servings

Zucchini is a sweet summer squash, North American in origin, that has been warmly embraced in Italian cooking. Make this Italian-style omelette when zucchini is in season or vary the recipe using other vegetables — mushrooms, red or green bell peppers and broccoli would also work well.

Ingredients

2 cups sliced zucchini 500 mL
1  small onion, minced 1 
1 tbsp butter or margarine 15 mL
1 1/2 tsp olive oil 7 mL
6  eggs, beaten 6 
1 tbsp chopped fresh parsley 15 mL
1 tsp ground fennel (see Tip) 5 mL
1/2 tsp ground dried rosemary 2 mL
1/2 tsp salt 2 mL
1/4 tsp freshly ground black pepper 1 mL
2 tbsp shredded Cheddar cheese 25 mL
  • Preheat broiler
  • Ovenproof skillet

Instructions

Step 1
In a large ovenproof skillet over medium-high heat, cook zucchini and onion in butter and olive oil for about 5 minutes or until tender.

Step 2
In another bowl, combine eggs, parsley, fennel, rosemary, salt and pepper; pour over vegetables. Cook over medium heat, without stirring, until bottom of mixture has set but top is still soft. Sprinkle cheese on top. Place under preheated broiler for about 3 minutes or until cheese is melted and top is brown.

Tips

If the handle of your skillet is not ovenproof, wrap it in aluminum foil for protection.
If you don’t have ground fennel in your cupboard, use a generous teaspoon (5 mL) of fennel seeds in this recipe. Toast them over medium heat in a dry pan until they release their aroma, then crush finely before adding to the eggs. The flavor will be even better than if you had used the ground spice.

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 120
14%
Fat / Lipides 9.0 g
Saturated / saturés 3.4 g
+ Trans / trans 0.2 g
Cholesterol / Cholestérol 190 mg
12%
Sodium / Sodium 284 mg
1%
Carbohydrates / Glucides 2.8 g
3%
Fiber / Fibres 0.7 g
Sugars / Sucres 1.9 g
Protein Protéines 7.1 g
16%
Vitamin A / Vitamine A
10%
Vitamin C / Vitamine C
5%
Calcium / Calcium
7%
Iron / Fer
DIETITIAN’S MESSAGE
This meatless light meal is best served with lower-fat accompaniments. A side salad or Italian Broiled Tomatoes, crusty bread and a fruit dessert will complete the meal. 
Contributor
Ruth Borthwick
Cook Great Food - Dietitians of Canada. 2001. Published by Robert Rose Inc. (Photo by Mark T. Shapiro)

Crowd-pleasing Chickpea and Carrot Salad

Speedy Flatbread Pizza