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Summer Frittata

Don't reserve this great frittata for breakfast; it's great for dinner as well! Zucchini and tomatoes provide excellent sources of vitamins A and C as well as manganese while the eggs provide protein. And all of this for only 85 calories!

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 4 oz can diced green chili 1 small tomato, chopped with excess pulp removed 2 TBS chopped cilantro salt and black pepper to taste

Directions:

1. Chop onions and garlic and let sit for at least 5 minutes to enhance their health-promoting properties.
2. Beat together eggs, egg whites, turmeric, and a pinch of salt and pepper. Set aside.
3. Heat 1 TBS broth in 10-12 inch stainless steel skillet. Healthy Sauté onion, garlic, zucchini, and green chili for about 3 minutes stirring frequently.
4. After 3 minutes, add tomato, cilantro, salt, and pepper to zucchini mixture.
5. 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 4Serving Suggestions Serve with

   • Romaine & Avocado Salad

Healthy Cooking Tips:

Make sure you use a pan that is no more than 12 inches in diameter. Otherwise the vegetables will spread out and get overcooked. Be sure to have all the ingredients ready before beginning to cook so the zucchini won't get overcooked, 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.

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Summer Frittata is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Summer Frittata 1.00 serving 193.37 grams 85.18 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating vitamin C 20.08 mg 33.5 7.1 very good tryptophan 0.09 g 28.1 5.9 very good iodine 31.89 mcg 21.3 4.5 very good selenium 14.22 mcg 20.3 4.3 very good vitamin K 16.09 mcg 20.1 4.3 very good molybdenum 13.87 mcg 18.5 3.9 very good vitamin B2 (riboflavin) 0.30 mg 17.6 3.7 very good vitamin A 858.91 IU 17.2 3.6 very good protein 7.93 g 15.9 3.4 very good potassium 334.73 mg 9.6 2.0 good manganese 0.18 mg 9.0 1.9 good dietary fiber 2.22 g 8.9 1.9 good phosphorus 84.37 mg 8.4 1.8 good folate 31.99 mcg 8.0 1.7 good vitamin B6 (pyridoxine) 0.15 mg 7.5 1.6 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Summer Frittata

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