Sandwiches, Wraps and Tacos

Toasted Zucchini-Tomato Frittata Sandwiches


4 eggs
Salt and pepper to taste
1 tbsp (15 mL) canola oil
1 medium size zucchini, thinly sliced
2 Roma tomatoes, chopped
1 clove garlic, minced
2 tbsp (25 mL) fresh oregano,chopped
8 slices crusty Italian bread
4 tbsp (50 mL) commercial tomato pesto
2 or 3 handfuls of baby kale or arugula


1. In a medium bowl, whisk eggs, salt and pepper. Set aside.

2. Pour canola oil into a large non-stick frying pan. Place over medium-high heat. Add zucchini and sauté for about 2-3 minutes. Add tomatoes, garlic and oregano. Continue to cook 1-2 minutes longer. Spread vegetables out in the pan to an even layer. Pour egg mixture over top of vegetables. Reduce heat to low and cook about 2 minutes. Cover pan and cook about 5 minutes, until top of egg mixture has set. For a browned top, place frittata under broiler for 1-2 minutes.*

3. Slide frittata onto a large plate and cut into 8 wedges.

4. Meanwhile, toast bread. Place 4 pieces of toast onto a cutting board. Spread each one with approximately 1 tbsp (15 mL) tomato pesto. Arrange 2 frittata wedges over each piece of toast. Top with arugula. Place 4 remaining pieces of toast over sandwich bottoms and serve immediately.

Yield: 4 servings

*If handle to pan is plastic, cover completely with a double thickness of aluminum foil.

Nutrients per serving:

Calories 329.5
Carbohydrate 42.3g
Protein 14.3g
Fat 11.6g
Sodium 547.7mg
Fibre 3.9g