A frittata is basically a crustless quiche, and one of the best things about making it, is that you cook the filling and the frittata in the same pan – less washing up! Frittatas are very versatile, they can be eaten for breakfast, lunch or dinner if paired with a salad. Cut into small squares, they can be served as an appetizer as well.
~ Lower Calorie Onion, Red Pepper and Zucchini Frittata ~
A huge advantage to frittatas is that you can use up leftover ingredients that might be in your fridge. There’s no limit to what you can throw in. So use this recipe as a general guide, you can change the cheeses, veggies, add meats, basically whatever takes your fancy!
- 1 white onion, thinly sliced rings
- 1 medium red pepper, diced
- 1 1/2 cups zucchini, diced into matchsticks
- 4 large eggs
- 4 large egg whites
- 1/4 cup parmesan cheese, grated
- 2 tsp olive oil
- salt and fresh pepper
- Preheat oven to 400°.
- Over medium-low heat, heat oil in a 10-inch skillet.
- Stir in onion and cook until slightly brown, about 10 minutes.
- Add peppers and cook 5 more minutes, then add zucchini.
- Season with salt and pepper and cook 3 more minutes stirring occasionally.
- In a medium bowl whisk eggs, egg whites, parmesan, salt and pepper.
- Add eggs to the skillet making sure eggs cover all the vegetables.
- When the edges begin to set (about 2 minutes) move skillet to oven.
- Cook about 10-15 minutes, or until frittata is completely cooked.
- Serve warm, cut into 4 pieces.
Serves 4 – Serving Size: 1/4th – Nutrition Per Serving
Calories: 158, Fat: 9g, Protein: 15g, Carbohydrate: 6g, Fibre: 2g, Sugar: 0.8g