Low Fat Zucchini Frittata

Submitted by Barb G.

"A very good Low Fat Frittata, you can use or include other veggies or substitute other veggies for the zucchini, A good appetizer or entree. The recipe comes from the American Heart Association,"

 

• Ready In: 30mins
• Ingredients: 10
• Yields: 1 Frittata
• Serves: 4-6

ingredients

• 2 -3 medium zucchini, sliced
• 1⁄2 cup diced onion
• 1 clove fresh garlic, minced fine
• 1 cup cooked white rice (a good use for leftover rice)
• 1 cup egg substitute or 1 cup egg white
• 2 tablespoons grated parmesan cheese
• 1⁄2 cup grated mozzarella cheese
• 4 -5 tablespoons extra virgin olive oil
• salt (roughly 1/4 teaspoon)
• ground pepper

directions

1. Clean and slice the zucchini in half, lengthwise, then into 1/8-inch pieces.
2. Dice onion and mince garlic (use as much as you like) Saute zucchini, onions and garlic in 2 tablespoons olive oil until onions and zucchini are limp.
3. Salt and pepper to taste.
4. Mix rice, Parmesan, grated mozzarella and eggs in a bowl.
5. Stir in saute of zucchini, onion and the rest, salt and pepper to taste, Mix all ingredients well.
6. Heat 9-by-12-inch nonstick fry pan between medium and medium-high heat, and add 2 to 3 tablespoons of extra virgin olive oil.
7. When pan is hot, pour contents of mixing bowl into fry pan, spread mixture evenly around pan, making sure that the rice and veggies are spread through the liquid.
8. When the frittata is brown on the bottom, use a plate to turn it over.
9. Cook until both sides are brown and firm.
10. Slice and serve, It can be eaten hot or cold as an appetizer, slice into 1- inch cubes or if sliced larger, as an entree.

Reviews

[ChunkyPorkChops]

Have made this a lot. I add fresh spinach and also use whole eggs. This is a keeper!

 

[jkmcnult]

This is very good. I cut down on the oil a little bit, and used a reduced fat mozzarella. Very tasty.

 

[LauraBelle]

I like it a lot. I made it with cooked bulgar on the bottom mostly, like a crust. A bit healthier, and I used real eggs too (I justified the real eggs because of the bulgar, haha). I think this would be lovely with baby spinich, or any other omelet-friendly veggies... keep up the good work!

 

[Asia53]

This was excellent! Although, I made 2 changes. I'm not a fan of egg substitute, since it has zero nutrition, so used regular eggs. No mozzarella in the house, used a combo of colby and jack. Thank you for a great recipe.

 

[June in New Mexico]

I'd forgotten how delicious zucchini and eggs are together. This recipe works well with a mix of egg substitute and whole eggs. I'm on a low cholesterol regime but my husband is not (a real "meat and potatoes" guy!). I will serve this with a small side portion of ham or sausage for him and a second veggie for myself. Thanks for sharing this.