Zucchini and Onion Frittata - 5g Carbs, 1g Fiber
From: American Institute for Cancer Research
Healthy Dinner on a Budget
Protein-rich eggs and fresh, seasonal vegetables are the secret to
this healthy frittata. Well-known in the Mediterranean diet, the
frittata can be enriched with any seasonal vegetables and cheeses
to create your own personal recipe. This one features fresh summer
squash, a good source of vitamin C along with some fiber and potassium.
Its mild flavor blends well with onion and garlic. These allium
vegetables add their own cancer-fighting phytochemicals, like
quercetin and allixin.
Cooking spray, preferably olive oil
1/2 cup finely chopped onion
1 tsp finely chopped garlic
8 oz zucchini (1 medium), cut into 1/8-inch rounds
4 large eggs
2 large egg whites
2 Tbsp grated Parmesan cheese
1/2 tsp salt
Ground black pepper
1/4 cup fresh basil, cut cross-wise into thin slices
1 Tbsp extra virgin olive oil
Coat pan heavily with cooking spray and set over medium-high heat.
Saute onion until golden, 3-4 minutes. Mix in garlic and cook 1-2
minutes, until onion is lightly browned. Transfer contents of pan
to plate to cool.
Coat pan again with cooking spray and return to heat. Add zucchini
and cook until slices look moist and translucent. Using tongs, keep
spreading and turning zucchini to brown slices on both sides, 8-10
minutes, adding to onion mixture as zucchini slices brown. Wipe out
the pan.
In mixing bowl, whisk eggs and whites until well combined. Mix in
cheese, salt and pepper. Add vegetables and basil, and mix with fork
to combine with eggs.
Add oil to pan and tilt pan to swirl oil around sides. Set pan over
medium-high heat. Pour in egg mixture, spreading zucchini and onion
in an even layer. As eggs start to set, use wide spatula to lift
frittata around edges while tilting pan slightly so liquid egg flows
out and under the edges. Cook until frittata is browned on bottom and
set except in center, about 8 minutes. Off heat, invert large plate
over pan. Pressing it firmly in place against the pan, invert the
two so frittata falls from pan onto plate. Slide frittata back into
pan and cook to lightly brown bottom, 1-2 minutes longer. Slide
frittata onto serving plate. Serve immediately, or cool frittata
to room temperature before serving. This frittata also can be
covered and refrigerated overnight. Cut into 4 wedges, and serve.
Servings: 4
Nutrition per Serving: 138 Calories, 9g Fat, 2g Sat Fat, 9g Protein,
5g Carbs, 1g Fiber, 419mg Sodium
