Low-fat Zucchini Frittata

Low-fat Zucchini Frittata Recipe from Iraq with Parmesan and Mozzarella Cheese

Region / culture: Iraq | Preparation time: 15 minutes | Cooking time: 25 minutes | Servings: 6

Introduction

Zucchini frittata is a delicious and healthy dish that can be enjoyed for breakfast, lunch, or dinner. This low-fat version is packed with flavor and nutrients, making it a great choice for those looking to eat healthier without sacrificing taste.

History

Frittatas have been a popular dish in Italian cuisine for centuries. They are similar to omelettes but are typically thicker and cooked in a skillet in the oven. Zucchini frittata is a variation of this classic dish, incorporating the fresh and mild flavor of zucchini into the mix.

Ingredients

2 – 3 medium zucchini, sliced
0.5 cup diced onions
1 clove of fresh garlic, minced finely
1 cup of cooked white rice (a good use for leftover rice)
1 cup of egg substitute or egg whites
2 tbsp of grated parmesan cheese
0.5 cup of grated mozzarella cheese
4 – 5 tbsp of extra virgin olive oil
salt (roughly 0.25 tsp)
ground pepper

How to prepare

Clean and slice the zucchini in half lengthwise, then into 0.13-inch pieces.
Dice the onion and mince the garlic (use as much as you like). Saute the zucchini, onions, and garlic in 2 tbsp of olive oil until the onions and zucchini are limp.
Add salt and pepper to taste.
In a bowl, mix the rice, Parmesan, grated mozzarella, and eggs.
Stir in the sauteed zucchini, onion, and the rest of the salt and pepper to taste. Mix all the ingredients well.
Heat a 9x12-inch nonstick frying pan over medium to medium-high heat and add 2 to 3 tbsp of extra virgin olive oil.
When the pan is hot, pour the contents of the mixing bowl into the frying pan. Spread the mixture evenly around the pan, making sure that the rice and veggies are spread through the liquid.
When the frittata is brown on the bottom, use a plate to turn it over.
Cook until both sides are brown and firm.
Slice and serve. It can be eaten hot or cold as an appetizer. Slice into 1-inch cubes or, if sliced larger, as an entrée.

Variations

Add diced bell peppers or mushrooms for extra flavor and nutrients.
Use different types of cheese, such as feta or goat cheese, for a unique twist.
Add fresh herbs like basil or parsley for added freshness.

Cooking Tips & Tricks

Be sure to slice the zucchini thinly to ensure even cooking.

- Sauteing the zucchini, onions, and garlic before adding them to the egg mixture helps to enhance their flavors.

- Use a nonstick frying pan to prevent the frittata from sticking.

- Be patient when cooking the frittata to ensure that it is cooked through and firm.

Serving Suggestions

This zucchini frittata can be served hot or cold and makes a great appetizer or entrée. Serve it with a side salad or some crusty bread for a complete meal.

Cooking Techniques

Saute the zucchini, onions, and garlic before adding them to the egg mixture to enhance their flavors.

- Cook the frittata on the stovetop until the bottom is browned, then flip it over and cook the other side until firm.

Ingredient Substitutions

Use whole eggs instead of egg whites for a richer frittata.

- Substitute quinoa or couscous for the rice for a different texture.

Make Ahead Tips

This frittata can be made ahead of time and stored in the refrigerator for up to 3 days. Simply reheat in the oven or microwave before serving.

Presentation Ideas

Slice the frittata into wedges and arrange on a platter with fresh herbs for a beautiful presentation. Serve with a dollop of Greek yogurt or salsa on top.

Pairing Recommendations

This zucchini frittata pairs well with a crisp green salad, roasted vegetables, or a side of fresh fruit for a balanced meal.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave until heated through before serving.

Nutrition Information

Calories per serving

Each serving of this low-fat zucchini frittata contains approximately 200 calories.

Carbohydrates

Each serving of this low-fat zucchini frittata contains approximately 15 grams of carbohydrates.

Fats

This dish is low in fat, with each serving containing only 8 grams of fat.

Proteins

Each serving of this zucchini frittata provides 12 grams of protein, making it a satisfying and nutritious meal option.

Vitamins and minerals

Zucchini is a good source of vitamins A and C, as well as potassium and fiber. This frittata also contains calcium and iron from the cheese and eggs.

Alergens

This recipe contains dairy (cheese and eggs) and may not be suitable for those with dairy allergies.

Summary

Overall, this low-fat zucchini frittata is a nutritious and delicious dish that is low in fat and calories while providing a good source of protein and vitamins.

Summary

Low-fat zucchini frittata is a delicious and nutritious dish that is easy to make and perfect for any meal of the day. Packed with flavor and nutrients, this dish is sure to become a favorite in your household.

How did I get this recipe?

I remember the sense of wonder I felt when I first saw this recipe for Low-fat Zucchini Frittata. It was a warm summer day, and I had just returned home from the farmers market with a basket full of fresh zucchinis. As I unpacked my haul, I came across a hand-written recipe tucked away in the bottom of the basket. The words "Low-fat Zucchini Frittata" were scrawled across the top of the page in elegant cursive handwriting.

Curiosity piqued, I carefully read through the ingredients and instructions. The recipe called for grated zucchini, eggs, low-fat cheese, and a variety of herbs and spices. It seemed simple enough to make, but I had never tried my hand at making a frittata before. Intrigued by the challenge, I set to work gathering the necessary ingredients and preheating the oven.

As I grated the zucchinis and beat the eggs, memories of my own grandmother flooded back to me. She was a master in the kitchen, always whipping up delicious meals for our family with ease. I had learned so much from her over the years, and I knew that she would have loved to try this new recipe.

The kitchen filled with the warm aroma of sautéed zucchinis and onions as I cooked the vegetables on the stovetop. I added in the beaten eggs and cheese, watching as they began to set and form a golden crust. I couldn't help but smile as I flipped the frittata onto a plate, admiring its golden brown exterior and fluffy interior.

I took a hesitant bite, savoring the flavors of the dish. The zucchinis were tender and sweet, the eggs light and fluffy, and the cheese added a creamy richness that tied everything together. It was a simple yet satisfying meal, perfect for a light lunch or dinner.

Over the years, I have made this Low-fat Zucchini Frittata countless times, tweaking the recipe here and there to suit my tastes. I have shared it with friends and family, who have all raved about its deliciousness. Each time I make it, I am reminded of that warm summer day when I first discovered the recipe and the joy of experimenting in the kitchen.

As I sit here now, writing down the story of how I learned to make this frittata, I can't help but feel grateful for the culinary journey that has brought me to this point. Cooking has always been a passion of mine, a way to express my creativity and share my love with others. And this recipe, with its simple ingredients and bold flavors, is a testament to that passion.

So here's to the Low-fat Zucchini Frittata, a dish that holds a special place in my heart and will always remind me of the joy of cooking. May it bring as much delight to you as it has to me. Bon appétit!