Zucchini and Tomato Frittata

Preparation:  10 min. Cooking: 30 min. Total: 40 min.
Recipe photo
  • 4 eggs , beaten
  • 8 egg whites , beaten
  • 4 Tbsp lowfat milk
  • 2 Tbsp grated Parmesan cheese
  • 1/2 tsp salt to taste (optional)
  • 1/4 tsp pepper
  • 2 tsp olive oil
  • 1 large onions , diced
  • 3 Cup Italian-style peeled tomatoes , drained and chopped
  • 1 tsp basil , or 1 Tbsp fresh, chopped1 Tbsp
  • 1 medium zucchini , halved lengthwise and thinly sliced
Preheat oven to 300 ℉. Combine first 6 ingredients in a bowl. Mix thoroughly and set aside. Heat oil in a heavy nonstick skillet over medium heat. Saut'e onion 5 minutes or until softened. Stir in tomatoes and basil and saut'e 5 minutes. Add zucchini and saut'e 5 minutes or until zucchini is tender. Stir vegetables into egg mixture. Pour into a buttered shallow baking dish and bake 15 minutes or until casserole is set. Do not overcook. Cut into wedges.
Calories
230 Cal
Fat
11 g
Carbs
15 g
Protein
18 g
Fiber
3 g
Sugar
8.3 g
Cholesterol
220 mg
Sodium
660 mg


Nutrients

Fiber     3 g
Fat     11 g
Sugar     8.3 g
Carbs     15 g
Protein     18 g
Calories     230 Cal

Fats

Fat, Poly     1.7 g
Fat, Mono     4.9 g
Fat, Sat     3.3 g
Fat, Trans     0.4 g
Fat, Percent     44 %

Vitamins

Vitamin, K     12 mcg     10 %
Vitamin, A     690 IU     23 %
Vitamin, B12     0.7 mcg     27 %
Niacin     1.7 mg     11 %
Riboflavin     0.8 mg     60 %
Vitamin, C     28 mg     31 %
Vitamin, D     27 IU     4.5 %
Vitamin, B6     0.4 mg     27 %
Vitamin, E     2.3 mg     15 %
Panto, Acid     1.1 mg     23 %
Choline     140 mg     25 %
Thiamin     0.2 mg     14 %

Minerals

Calcium     180 mcg     18 %
Phosphorus     220 mg     31 %
Magnesium     50 mg     12 %
Copper     0.2 mcg     22 %
Fluoride     13 mcg     310 %
Zinc     1.3 mg     12 %
Cholesterol     220 mg     0.4 %
Sodium     660 mg     44 %
Selenium     28 mcg     51 %
Manganese     0.3 mg     4.4 %
Potassium     740 mg     16 %
Iron     2.9 mg     36 %