Zucchini and Tomato Frittata Recipe
Introduction
Zucchini and Tomato Frittata is a simple yet delicious dish that combines the freshness of zucchini and tomatoes with the richness of eggs and cheese. The vegetables are lightly sautéed and then mixed with beaten eggs, creating a flavorful and hearty frittata. It’s the perfect meal for any time of day, whether you’re serving it for breakfast, brunch, or a light dinner. The combination of savory ingredients and creamy eggs makes it a comforting and nutritious option for anyone seeking a wholesome meal.
Ingredients
- 1 tbsp olive oil
- 1 medium zucchini, thinly sliced
- 1 medium tomato, diced
- 1 small onion, diced
- 4 large eggs
- 1/4 cup milk (optional, for creaminess)
- 1/2 cup shredded cheese (cheddar, mozzarella, or Parmesan)
- 1/2 tsp dried oregano
- 1/4 tsp garlic powder
- Salt and pepper to taste
- Fresh basil or parsley, chopped (for garnish)
- 1 tbsp butter (for greasing the pan)
Instructions
1. Preheat the Oven:
Preheat your oven to 375°F (190°C). Grease a 9-inch (or similar sized) oven-safe skillet with butter or non-stick spray.
2. Sauté the Vegetables:
Heat the olive oil in the prepared skillet over medium heat. Add the diced onion and sauté for about 2-3 minutes until soft and translucent. Add the zucchini slices and cook for about 5 minutes, stirring occasionally, until they soften and become lightly golden. Add the diced tomatoes and continue cooking for an additional 2-3 minutes, until the tomatoes are tender. Season with salt, pepper, oregano, and garlic powder. Remove from heat.
3. Prepare the Egg Mixture:
In a mixing bowl, whisk the eggs and milk (if using) until well combined. Stir in the shredded cheese and season with a pinch of salt and pepper.
4. Assemble the Frittata:
Pour the egg mixture over the sautéed vegetables in the skillet, ensuring everything is evenly distributed. Stir gently to mix the vegetables and eggs.
5. Bake the Frittata:
Transfer the skillet to the preheated oven and bake for 15-20 minutes, or until the frittata is set and lightly golden on top. You can check for doneness by gently shaking the pan—if the center is firm and doesn’t jiggle, the frittata is ready.
6. Serve:
Remove the frittata from the oven and let it sit for a few minutes before slicing. Garnish with fresh basil or parsley for added flavor and color.
Tips for Perfect Zucchini and Tomato Frittata
- Use Fresh Vegetables: The freshness of the zucchini and tomatoes really makes a difference in flavor. Choose firm, ripe tomatoes and tender zucchini for the best results.
- Customize with Herbs: Feel free to add extra herbs like thyme, rosemary, or chives for additional flavor.
- Use a Non-stick Skillet: This ensures the frittata will slide out easily after baking, especially if you want to serve it straight from the pan.
- Add Protein: You can add cooked bacon, sausage, or diced ham if you want a more filling frittata.
Health Benefits
- High in Protein: The eggs provide a great source of high-quality protein, making this frittata both satisfying and filling.
- Rich in Nutrients: Zucchini is a great source of vitamins A and C, while tomatoes offer an abundance of antioxidants like lycopene, which are beneficial for heart health.
- Low Carb Option: This frittata is naturally low in carbohydrates, making it a great choice for anyone on a low-carb or keto diet.
Nutrition (Approximate per serving, based on 4 servings)
- Calories: 250-300 kcal
- Fat: 18g
- Saturated Fat: 7g
- Carbohydrates: 5g
- Fiber: 1g
- Sugar: 4g
- Protein: 15g
- Sodium: 350mg
Conclusion
The Zucchini and Tomato Frittata is a simple, versatile, and delicious dish that highlights the flavors of fresh vegetables. It’s easy to prepare, customizable with different ingredients, and perfect for any meal of the day. Whether you’re looking for a healthy breakfast or a light dinner, this frittata will leave you feeling satisfied and nourished.
Why Lovers of Simple and Healthy Meals Will Adore This Recipe
For those who love easy, nutritious, and satisfying meals, this Zucchini and Tomato Frittata is a must-try. The tender vegetables and creamy eggs create the perfect balance of textures and flavors. It’s also a great way to get in your daily dose of vegetables while enjoying a delicious meal. Whether you’re on the go or cooking for family and friends, this frittata is sure to be a hit!
Enjoy your Zucchini and Tomato Frittata! Happy cooking
