Omelettes and Fritattas

Spinach and Zucchini Frittata

Ingredients:

1 tsp (5 mL) olive oil
1 medium onion, chopped
1 clove garlic, minced
2 cups (500 mL) thinly sliced unpeeled zucchini
1/2 cup (125 mL) grated part-skim mozzarella cheese
1/4 cup (50 mL) chopped fresh parsley
4 eggs, lightly beaten
1 pkg (10 oz/300 g) frozen chopped spinach, thawed and drained
1/2 tsp or less (2 mL or less) salt or less
1/4 tsp (1 mL) freshly ground pepper
Pinch ground nutmeg

Instructions:

In non-stick skillet, heat oil over medium heat. Add onion and garlic; cook until onion is tender. Add zucchini; cook, stirring, for 5 minutes.

In bowl, combine cheese, parsley, eggs, spinach, salt, pepper and nutmeg; stir in zucchini mixture. Spoon into lightly greased 9-inch (23 cm) pie plate. Bake in prehated 325°F (160°C) oven until set but still moist in center, 35 to 45 minutes. Serve hot or cold.

TIP: Frittata can also be cut into small squares and served warm or cold as hors d'oeuvres.

Nutrients per serving:

Calories: 161
Fat: 9 g
Sodium: 485 mg
Carbohydrate: 8 g
Fibre: 3 g
Protein: 13 g