Cooking from the Glossies: Zucchini Blossom Frittata

Vegetarian
Gluten Free
Very Healthy
Health score
100%
Cooking from the Glossies: Zucchini Blossom Frittata
45 min.
4
323kcal

Suggestions


Welcome to a delightful culinary experience with our Zucchini Blossom Frittata, a dish that perfectly embodies the essence of fresh, seasonal ingredients. This vibrant frittata is not only a feast for the eyes but also a wholesome choice for your morning meal, brunch, or lunch. With a health score of 100, it’s a vegetarian and gluten-free option that promises to nourish your body while tantalizing your taste buds.

Imagine the delicate flavors of zucchini blossoms, sautéed to perfection and combined with the richness of goat cheese and the freshness of parsley. This dish is a celebration of simplicity and health, boasting only 323 calories per serving. It’s an ideal way to start your day or to impress guests at your next brunch gathering.

In just 45 minutes, you can whip up this delicious frittata that serves four, making it perfect for sharing. The combination of eggs and egg whites creates a fluffy texture, while the sautéed red onion adds a subtle sweetness. Whether you’re a seasoned cook or a kitchen novice, this recipe is straightforward and rewarding. So, gather your ingredients and get ready to enjoy a slice of this delightful frittata that’s as good for your health as it is for your palate!

Ingredients

  • large egg whites 
  • 0.3 cup goat cheese generous
  • tablespoons olive oil extra virgin extra-virgin
  • Handful parsley fresh chopped
  • 0.5 cup onion red finely chopped
  • servings pepper black freshly ground
  • 20  zucchini 

Equipment

  • frying pan
  • broiler
  • spatula

Directions

  1. Gently rinse and dry zucchini blossoms. Preheat broiler.
  2. Heat oil in a 10-inch nonstick ovenproof skillet over medium-high heat.
  3. Add onion; reduce heat to medium and sauté until soft, about 4 minutes.
  4. Add blossoms and sauté just until wilted, turning often, about 1 minute.
  5. Sprinkle with salt and pepper.
  6. Spread blossoms in skillet in single layer; increase heat to medium-high.
  7. Add eggs and egg whites and cook until beginning to set around the edges, lifting frittata with heatproof rubber spatula and allowing eggs to flow underneath. Crumble the goat cheese into the skillet on top of the eggs. Continue cooking until eggs are softly set, about 5 minutes.
  8. Transfer skillet to broiler; broil until top of frittata is set, 1 minute. Slide frittata onto platter.
  9. Sprinkle with parsley and serve.

Nutrition Facts

Calories323kcal
Protein20.69%
Fat42.41%
Carbs36.9%

Properties

Glycemic Index
26.5
Glycemic Load
3.54
Inflammation Score
-10
Nutrition Score
39.743478083092%

Flavonoids

Apigenin
2.17mg
Luteolin
0.03mg
Isorhamnetin
1mg
Kaempferol
0.14mg
Myricetin
0.15mg
Quercetin
10.53mg

Nutrients percent of daily need

Calories:322.65kcal
16.13%
Fat:16.71g
25.71%
Saturated Fat:4.35g
27.19%
Carbohydrates:32.71g
10.9%
Net Carbohydrates:22.52g
8.19%
Sugar:25.72g
28.58%
Cholesterol:6.53mg
2.18%
Sodium:186.98mg
8.13%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.34g
36.69%
Vitamin C:178.23mg
216.04%
Manganese:1.79mg
89.63%
Vitamin B6:1.66mg
82.99%
Potassium:2651.45mg
75.76%
Vitamin B2:1.13mg
66.27%
Vitamin K:65.36µg
62.25%
Folate:243.56µg
60.89%
Magnesium:184.97mg
46.24%
Vitamin A:2191.74IU
43.83%
Phosphorus:420.21mg
42.02%
Fiber:10.2g
40.79%
Copper:0.64mg
32.07%
Vitamin B1:0.46mg
30.83%
Vitamin B3:4.55mg
22.76%
Iron:4.09mg
22.75%
Zinc:3.32mg
22.15%
Vitamin B5:2.19mg
21.88%
Calcium:185.5mg
18.55%
Vitamin E:2.73mg
18.17%
Selenium:9.06µg
12.95%