This recipe creates a light and flavorful frittata, combining grated zucchini with melted mozzarella cheese, eggs, and aromatic garlic and basil. It’s a perfect quick lunch, brunch, or light dinner option. The oatmeal adds a bit of texture and helps bind the ingredients together.
Preparation Time: 15 minutes
- This includes grating the zucchini, mixing the ingredients, and preparing the baking sheet.
Cook Time: 20 minutes
- This is the baking time for the frittata.
Total Time: 35 minutes
- This includes all preparation and cooking time.
Ingredients:
- 1 medium zucchini (about 300g)
- 1 teaspoon salt (for drawing out moisture)
- 100g (3.52 oz) mozzarella cheese, grated
- 2 large eggs
- 1/4 teaspoon ground black pepper
- 2 cloves garlic, minced
- 2 tablespoons fresh basil, chopped (or 1 teaspoon dried basil)
- 4 tablespoons rolled oats (or quick oats)
- Parchment paper
- Optional: Olive oil spray (for greasing)
Directions:
-
Prepare the Zucchini:
- Wash the zucchini thoroughly.
- Grate the zucchini using a box grater.
- Place the grated zucchini in a colander or sieve.
- Sprinkle the zucchini with 1 teaspoon of salt.
- Let the zucchini sit for 10 minutes to draw out excess moisture.
- After 10 minutes, squeeze the grated zucchini firmly to remove as much liquid as possible. This step is crucial to prevent a soggy frittata.
-
Prepare the Ingredients:
- Preheat the oven to 180°C (350°F).
- Line a baking sheet with parchment paper. If desired, lightly spray the parchment paper with olive oil spray to prevent sticking.
- Grate the mozzarella cheese.
- Mince the garlic cloves.
- Chop the fresh basil (or measure out dried basil).
-
Combine the Ingredients:
- In a medium mixing bowl, add the squeezed zucchini, grated mozzarella cheese, eggs, ground black pepper, minced garlic, chopped basil, and rolled oats.
- Mix thoroughly until all the ingredients are well combined.
-
Shape and Bake:
- Pour the zucchini mixture onto the prepared baking sheet.
- Spread the mixture evenly, shaping it into a circle or any shape you prefer.
- Bake in the preheated oven for 20 minutes, or until the frittata is golden brown and the eggs are set.
-
Serve:
- Remove the frittata from the oven and let it cool slightly.
- Slice the frittata and serve warm.
Nutritional Facts (Approximate per serving, based on 2 servings):
- Calories: 250-300
- Protein: 15-20g
- Fat: 15-20g
- Carbohydrates: 10-15g
- Fiber: 3-5g
The Origins and Popularity of This Recipe:
Frittatas are a classic Italian dish, similar to omelets or quiches, but cooked in a skillet or baked. They are a versatile and easy way to use eggs and vegetables. This recipe adapts the traditional frittata by focusing on zucchini and mozzarella, creating a light and healthy meal. The use of oatmeal adds a unique texture and helps bind the ingredients, making it a satisfying dish. The popularity of this recipe stems from its simplicity, quick preparation, and the ability to use up leftover vegetables. It’s a perfect option for those looking for a low-carb, high-protein meal.
Why You’ll Love This Recipe:
- It’s a quick and easy meal.
- It’s a healthy and low-carb option.
- It’s a great way to use up zucchini.
- It’s customizable with various herbs and spices.
Health Benefits:
- Zucchini is low in calories and high in vitamins and fiber.
- Mozzarella cheese provides calcium and protein.
- Eggs are a good source of protein and essential nutrients.
- Oatmeal provides fiber and sustained energy.
Serving Suggestions:
- Serve as a light lunch or brunch.
- Pair with a side salad.
- Serve with a dollop of Greek yogurt or sour cream.
- Enjoy as a snack.
Tips:
- Squeeze the zucchini thoroughly to remove excess moisture.
- Adjust the seasoning to your taste preferences.
- Don’t overcrowd the baking sheet for even cooking.
- Use fresh basil for the best flavor.
Variations to Try:
- Add other vegetables: Bell peppers, onions, or mushrooms can be added.
- Use different cheeses: Cheddar, feta, or Parmesan cheese are great alternatives.
- Add spices: Red pepper flakes, oregano, or thyme can be added for extra flavor.
- Make it spicy: Add a pinch of cayenne pepper or diced jalapeños.
- Add cooked meat: Cooked ham, bacon, or sausage can be added.
Conclusion:
This zucchini and mozzarella frittata with garlic and basil is a simple, healthy, and delicious meal that’s perfect for any occasion. With its easy preparation and customizable ingredients, it’s sure to become a favorite in your kitchen. Enjoy!
Frequently Asked Questions (FAQ):
- Can I use canned zucchini?
- Fresh zucchini is recommended for the best texture and flavor.
- Can I use dried basil instead of fresh?
- Yes, use 1 teaspoon of dried basil.
- Can I use a different type of cheese?
- Yes, cheddar, feta, or Parmesan cheese are excellent alternatives.
- Can I make this ahead of time?
- Yes, you can prepare the frittata ahead of time and refrigerate it. Reheat it in the oven or microwave.
- How do I store leftover frittata?
- Store leftovers in an airtight container in the refrigerator.
- Can I freeze cooked frittata?
- Yes, cooked frittata can be frozen. Thaw it overnight in the refrigerator before reheating.
- Can I use milk or cream in the mixture?
- A small amount of milk or cream can be added for a richer texture.
- Can I add other spices?
- Yes, feel free to add your favorite spices and herbs.
- How do I prevent the frittata from sticking to the baking sheet?
- Use parchment paper or lightly grease the baking sheet.
- Can I use quick oats instead of rolled oats?
- Yes, quick oats will work just fine.