Nutrition Nugget & Recipe: Zucchini

Want to get one more delicious taste of summer? This recipe for Zucchini and Tomato Frittata is versatile enough for about any meal and keeps well as leftovers too. Pair with a garden salad for a light lunch or serve a slice between two pieces of  whole wheat toast for a hearty breakfast. Whether it’s fresh from your garden, the farmer’s market or even the local supermarket, the last of this summer’s zucchini and tomato packed into this frittata recipe is light and nutritious.

Zucchini and Tomato Frittata

Yield: 4 servings

Ingredients

• 2 tsp olive oil
• 1 medium onion, diced
• 1 – 1/2 cups (7 oz) zucchini, diced
• 2 medium (about 8 oz) ripe tomatoes, chopped
• 4 large eggs
• 4 large egg whites
• 1/4 cup Asiago or Parmesan cheese, grated
• Pinch of salt and fresh pepper

Directions

1. Preheat oven to 400 degrees Fahrenheit.
2. Heat oil in a 10 inch oven-proof skillet over medium-low heat. Stir in onion and cook until slightly golden, about 8 – 10 minutes.
3. Add zucchini, increase heat to medium-high, season with salt and pepper and cook 2-3 minutes or until moisture dries up, stirring occasionally.
4. Add tomatoes and cook for 2-3 more minutes.
5. In a medium bowl, whisk eggs, egg whites, cheese, salt and pepper.
6. Pour the eggs into the skillet making sure they cover all the vegetables. When edges begin to set (about two minutes), move skillet to oven. Cook about 16-18 minutes, or until frittata is completely cooked.
7. Serve warm, cut into 4 pieces.

Nutrition Nugget

Zucchini keeps the body hydrated with its 95 percent water content and has lots of fiber, helping to maintain a feeling of fullness for longer. Zucchini is also a good source of Vitamin C, a powerful antioxidant that plays a key role in keeping the immune system healthy and contains calcium that helps the nervous system to function properly and strengthens bones and teeth.