Italian Garden Frittata

Gluten Free
Health score
9%
Italian Garden Frittata
20 min.
4
198kcal

Suggestions


Welcome to a delightful culinary experience with our Italian Garden Frittata! This vibrant dish is not only gluten-free but also a perfect way to start your day or enjoy a leisurely brunch. With a preparation time of just 20 minutes, you can whip up this flavorful frittata in no time, making it an ideal choice for busy mornings or casual lunch gatherings.

Imagine the aroma of fresh sage mingling with the earthy notes of zucchini and the sweetness of ripe Italian plum tomatoes. Each bite is a celebration of garden-fresh ingredients, complemented by the rich, nutty flavor of grated Romano cheese. This frittata is not just a meal; it’s a canvas for your creativity, allowing you to customize it with your favorite vegetables or herbs.

At only 198 calories per serving, this dish is a guilt-free indulgence that packs a protein punch, making it a nutritious option for anyone looking to maintain a balanced diet. Whether you’re serving it for breakfast, brunch, or lunch, the Italian Garden Frittata is sure to impress your family and friends with its vibrant colors and delicious taste. So, gather your ingredients and get ready to enjoy a slice of Italy right in your kitchen!

Ingredients

  •  eggs 
  • tablespoon sage fresh coarsely chopped
  • 0.5 teaspoon salt 
  • 0.3 teaspoon pepper 
  • 0.5 cup pecorino cheese grated
  • teaspoon olive oil 
  • small zucchini sliced
  •  spring onion sliced
  •  plum tomatoes italian thinly sliced lengthwise

Equipment

  • bowl
  • frying pan

Directions

  1. In medium bowl, combine eggs, sage, salt, pepper and 1/4 cup of the cheese; beat well. Set aside.
  2. Heat oil in medium ovenproof nonstick skillet over medium heat until hot.
  3. Add zucchini and onions; cook and stir 2 minutes or until zucchini is tender.
  4. Add egg mixture; cook 2 minutes or until egg mixture is almost set, lifting edges occasionally to allow uncooked egg mixture to flow to bottom of skillet.
  5. Top frittata with tomato slices; sprinkle with remaining 1/4 cup cheese. Broil 4 to 6 inches from heat for 1 to 3 minutes or until top is set and begins to brown.

Nutrition Facts

Calories198kcal
Protein32.35%
Fat59.52%
Carbs8.13%

Properties

Glycemic Index
36
Glycemic Load
0.64
Inflammation Score
-5
Nutrition Score
17.783043591873%

Flavonoids

Naringenin
0.21mg
Kaempferol
0.11mg
Myricetin
0.04mg
Quercetin
1.02mg

Nutrients percent of daily need

Calories:198.06kcal
9.9%
Fat:12.98g
19.98%
Saturated Fat:5.11g
31.94%
Carbohydrates:3.99g
1.33%
Net Carbohydrates:3.02g
1.1%
Sugar:2.11g
2.34%
Cholesterol:340.36mg
113.45%
Sodium:570.63mg
24.81%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.88g
31.76%
Copper:4.65mg
232.74%
Selenium:28.93µg
41.33%
Phosphorus:290.86mg
29.09%
Vitamin B2:0.49mg
28.76%
Calcium:205mg
20.5%
Vitamin A:904.81IU
18.1%
Vitamin K:17.48µg
16.65%
Vitamin B12:0.92µg
15.39%
Vitamin B5:1.5mg
14.96%
Manganese:0.29mg
14.51%
Folate:57.83µg
14.46%
Vitamin C:10.66mg
12.92%
Vitamin D:1.82µg
12.15%
Vitamin B6:0.24mg
11.86%
Iron:2.11mg
11.7%
Zinc:1.66mg
11.06%
Vitamin E:1.33mg
8.89%
Potassium:307.34mg
8.78%
Magnesium:28.38mg
7.09%
Vitamin B1:0.07mg
4.83%
Fiber:0.96g
3.85%
Vitamin B3:0.43mg
2.13%