Breakfast Ideas - Phase 1 - Zucchini Frittata

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07-08-2007, 07:29 AM
Frittata, as a flat omelet is known in Italy, can be filled with a variety of vegetables and cheeses and makes a great impromptu supper. In this
version, fresh mint and basil brighten the mild taste of the zucchini. If you prefer, use a mild (not too salty) feta or ricotta in place of goat cheese.

2 servings

4 teaspoons extra-virgin olive oil, divided
1 cup diced zucchini (1 small)
1/2 cup chopped onion
1/2 cup grape tomatoes or cherry tomatoes, halved
1/4 cup slivered fresh mint leaves (I just sprinkle on a generous helping of dried.)
1/4 cup slivered fresh basil leaves (Again, I use dried.)
1/2 teaspoon salt, divided
Freshly ground pepper to taste
4 large eggs
1/3 cup crumbled goat cheese (2 ounces) (I use fat-free feta, as I don't care for goat cheese.)


1. Heat 2 teaspoons oil in a 10-inch nonstick skillet over medium heat. Add zucchini and onion; cook, stirring often, for 1 minute. Cover and reduce
heat to medium-low; cook, stirring occasionally, until the zucchini is tender, but not mushy, 3 to 5 minutes. Add tomatoes, mint, basil, 1/4 teaspoon
salt and a grinding of pepper; increase heat to medium-high and cook, stirring, until moisture has evaporated, 30 to 60 seconds.

2. Whisk eggs, the remaining 1/4 teaspoon salt and a grinding of pepper in a large bowl until blended. Add the zucchini mixture and cheese; stir to
combine. Wipe out the skillet.

3. Preheat broiler.

4. Brush the skillet with the remaining 2 teaspoons oil; heat over medium-low heat. Pour in the frittata mixture and cook, without stirring, until the
bottom is light golden, 2 to 4 minutes. As it cooks, lift the edges and tilt the pan so raw egg will flow to the edges.

5. Place the skillet under the broiler and broil until the frittata is set and the top is golden, 1 1/2 to 2 1/2 minutes. Loosen the edges and slide
onto a platter. Cut into wedges and serve.

Nutritional Information:
375 calories
38 total fat (10 g sat, 28 g mono)
447 mg cholesterol
10 g carbohydrate
21 g protein
3 g fiber
863 mg sodium