Zucchini, Onion and Feta Frittata


zucchini 

Ingredients:

  • 4 teaspoons extra-virgin olive oil
  • 1 medium zucchini, chopped (yield 2 cups)
  • 3 small onion bulbs of scallions, sliced thinly (yield 1/2 cup)
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • Pinch of nutmeg
  • 3 large eggs
  • 1/4 cup milk
  • 3 scallion tops, chopped (yield 1/4 cup)
  • Chives, chopped (yield 1/2 cup)
  • 1/4 cup feta cheese
  • 1 tablespoon water
  • Salt and pepper to taste

Directions:

Heat 2 teaspoons extra-virgin olive oil in a large non-stick skillet over medium-high heat. Add zucchini, onions and salt and cook, stirring occasionally until the zucchini is bright green, just starting to brown and the liquid has evaporated, 7 to 8 minutes. Transfer the zucchini and onions to a plate.

Beat the eggs in a medium bowl with the pepper, nutmeg and milk. Return the skillet to medium-low heat and add the remaining 2 teaspoons of extra-virgin olive oil and swirl the pan to coat.

Gently pour in the egg mixture and let cook, gently scraping the egg. Fold the cooked part of the egg back and allow runny egg to flow onto the surface of the hot skillet until the egg starts to set into a solid mass, 1 to 2 minutes. The egg will still be runny on top, but continuing to stir would cause it to break into pieces at this point.

Spread the zucchini mixture over the eggs. Layer on scallions, chives and feta cheese and continue cooking until the side of the egg can be pulled back from the skillet, 1 to 2 minutes. Lift an edge of the egg back and drizzle 1 tablespoon water between the egg and skillet, cover the skillet and cook until the egg on top is set, 4 to 5 minutes. Plate and serve immediately.

Yield:

4 servings

Source:

Katie Webster, www.healthyseasonalrecipes.com 


 
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  • Nutrition Tip

    Go back to your garden this spring and use fresh root vegetables and green squash. Two cups of zucchini has 20 percent of the RDA of dietary fiber, which aids in digestion, prevents constipation, maintains low blood sugar and curbs overeating. The vitamin C and A, as well as folate, found in zucchini act as powerful antioxidants which enhance the immune system by fighting free radicals. Scallions double the nutritional boost of zucchini by providing similar dietary benefits.


    Zucchini, Onion, and Feta Friattata nutrition facts
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