The World's Healthiest Foods

Summer Frittata

This is the perfect healthy frittata to serve in the summer months when these nutritious vegetables are at the peak of their season. It is fast, easy and delicious tasting. If you happen to have fresh green chilies, feel free to use them instead of the canned.

Summer Frittata Prep and Cook Time: 25 minutes

Ingredients:
2 whole eggs
4 egg whites
pinch of turmeric
½ medium onion chopped fine
1 TBS chicken or vegetable broth
3 medium cloves garlic, chopped
2 cups thinly sliced zucchini
½ 4oz can diced green chili
1 small tomato chopped and excess pulp removed
2 TBS chopped cilantro
salt and black pepper to taste
Directions:

  1. Beat together eggs, egg whites, turmeric, and a pinch of salt and pepper. Set aside.
  2. Heat 1 TBS broth in 10-12 inch non-stick skillet. Healthy Sauté onion, garlic zucchini, and green chili for about 3 minutes stirring frequently.
  3. After 3 minutes add tomato, cilantro salt and pepper to zucchini mixture.
  4. Pour egg mixture over vegetables. Turn heat to low and cover. Cook for about 10 minutes checking periodically to see if eggs are firm. When done, run a rubber spatula around edge of frittata, cut into four wedges and serve.

    Serves 4
    Serving Suggestions
    Serve with

Healthy Cooking Tips: Make sure you use a pan that is no more than 12 inches in diameter. Otherwise the vegetables get too spread out and will over cook. Have the ingredients ready before cooking so you don’t over cook zucchini. Otherwise, it will start to release water and dilute the flavor. Check the firmness of your eggs after about 5-6 minutes to make sure they cook to perfection. They won’t be very fluffy because of using more egg whites than yolks, but it helps to beat them well right before pouring over the vegetables.

This page was updated on: 2002-09-27 13:24:20
© 2002 The George Mateljan Foundation