Miniature Frittata with Zucchini, Herbs & Feta

Slightly modified from Eat, Drink & Weigh Less by Mollie Katzen & Walter Willett, MD

4 large omega-3 eggs
3 Tablespoons crumbled feta cheese
about 6 leaves fresh basil, chiffonade, or about 1/4 cup minced fresh dill
kosher salt & freshly ground black pepper to taste
2 teaspoons olive oil
2 Tablespoons minced green onions
one 7-inch zucchini (about 4 ounces), thinly sliced
1/2 teaspoon minced or crushed garlic

Preheat the broiler to 500 degrees and move the oven rack to the highest position.

In a medium bowl, whisk the eggs until smooth, then stir in half of the cheese, along with the basil or dill and the salt and pepper.  Set aside.

Place the pan over medium heat and wait 1 minute.  Add the oil and swirl to coat the pan.  Add the green onion and zucchini, along with another pinch of salt.  Saute for about 2-3 minutes, or until the zucchini becomes light golden brown.  Stir in the garlic.

Pour in the egg mixture and let it sit still over the hat for about 30 seconds, then gently lift the edges with a spatula, and titl the pan in all directions to let the loose egg move toward the edges.  Allow to sit for 5 minutes, until just about set.  The top will still be wet.

Sprinkle on the remaining cheese, then transfer the pan to the broiler and broil for 2-3 minutes, or until the top is golden.

Using an oven mitt, carefully remove the pan from the broiler, and let the frittata sit for a bout a minute to set.  Loosen the edges with a spatula and transfer (sliding or flipping it) to a plate.  Serve hot, warm, or at room temperature.  A little Fage (Greek yogurt) makes a great topping.

2 servings

14 g protein, 4 g sat fat, 2 g polyunsaturated fat, 7 g monounsaturated fat, 1 g fiber, 204 calories

Published in: on January 18, 2010 at 8:46 am  Leave a Comment  

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