This Zucchini, Potato, and Rice Frittata is a delightful and healthy dish perfect for breakfast, lunch, or dinner. With simple ingredients like eggs, zucchini, potatoes, and rice, this recipe is both hearty and nourishing. The combination of sautéed vegetables and rice, mixed with eggs and fresh herbs, creates a delicious, balanced meal that’s quick and easy to prepare.
Preparation Time: 15 minutes
Cooking Time: 20 minutes
Total Time: 35 minutes
Ingredients:
- Chicken Eggs: 5 eggs
- Water: 2 glasses (for boiling)
- Zucchini: 1, diced
- Salt: 2 teaspoons (or to taste)
- Potatoes: 2-3, peeled and diced
- Olive Oil: 3 tablespoons
- Rice: 1 cup
- Onion: 1, finely chopped
- Green Onion: 1-2 stalks, chopped
- Parsley: 1 tablespoon, chopped
- Flour: 2 tablespoons
Directions:
- Prepare the Vegetables and Rice:
- Boil 1 cup of rice in 2 glasses of hot water for 10 minutes, then drain excess liquid.
- Meanwhile, sauté 1 diced zucchini and 2-3 diced potatoes in 2 tablespoons of olive oil for 3-4 minutes.
- Set aside the sautéed vegetables.
- Prepare the Egg Mixture:
- Boil 3 eggs in water, peel, and chop them into small pieces.
- In a large bowl, beat 2 raw eggs, then mix in 2 tablespoons of flour, salt to taste, chopped onions, green onions, parsley, and the chopped boiled eggs.
- Combine and Cook:
- Add the sautéed zucchini, potatoes, and cooked rice to the egg mixture. Mix well to combine.
- Heat a pan with olive oil and pour the mixture into the pan.
- Cook the frittata on medium heat for about 5 minutes or until golden and set.
- Finish and Serve:
- Flip or bake in the oven for an additional 5 minutes at 180°C (350°F) until fully cooked through.
- Slice and serve hot.
Serving Suggestions:
- Serve with a side salad or fresh sliced tomatoes for a complete meal.
- Enjoy with a dollop of sour cream or a sprinkle of grated cheese.
Cooking Tips:
- Use a non-stick pan for easier flipping and even cooking.
- Add any leftover vegetables you have on hand, such as bell peppers or spinach, for extra flavor and nutrition.
Nutritional Benefits:
- Eggs are a great source of protein and essential vitamins like B12 and D.
- Zucchini is low in calories and high in vitamins, including vitamin A and C.
- Rice adds carbohydrates for energy, while potatoes contribute fiber and potassium.
Dietary Information:
- Vegetarian-friendly, but can be adapted to include your choice of protein like diced chicken or sausage.
- Gluten-free if you substitute regular flour with a gluten-free option.
Nutritional Facts (Per Serving):
- Calories: 280
- Protein: 9g
- Carbohydrates: 34g
- Fat: 10g
- Fiber: 4g
Storage:
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat in the microwave or oven before serving.
Why You’ll Love This Recipe:
- This dish is easy to make, using pantry staples and fresh vegetables.
- The combination of zucchini, eggs, and rice creates a satisfying and healthy meal.
- It’s a versatile recipe, allowing you to swap in your favorite herbs or vegetables.
- Perfect for meal prepping, as it stores well and reheats easily.
Conclusion:
This Zucchini, Potato, and Rice Frittata is a nutritious and delicious meal that you can whip up in under 40 minutes. Packed with protein from the eggs, fiber from the vegetables, and satisfying carbs from the rice, it’s a balanced dish that’s perfect for any time of the day. Whether you’re feeding the family or meal-prepping for the week, this recipe is sure to become a favorite!
Frequently Asked Questions:
- Can I add cheese to this frittata?
Yes, grated cheese like mozzarella or cheddar can be added for extra flavor. - Can I use brown rice instead of white rice?
Yes, but adjust the cooking time since brown rice takes longer to cook. - What other vegetables can I add?
You can add bell peppers, spinach, mushrooms, or tomatoes for more variety. - How can I make this recipe gluten-free?
Substitute the flour with a gluten-free flour mix to make it gluten-free. - Can I cook this entirely in the oven?
Yes, you can bake the mixture in a preheated oven at 180°C (350°F) for 20-25 minutes. - Can I make this recipe ahead of time?
Yes, the frittata can be made ahead and stored in the fridge for up to 3 days. - What kind of potatoes should I use?
Use any starchy potatoes like Russets or Yukon Gold for best results. - Can I replace eggs with an egg substitute?
Yes, you can use egg substitutes or a mixture of flaxseed meal and water for a vegan option. - Is this recipe kid-friendly?
Absolutely! It’s mild in flavor and a great way to introduce veggies into kids’ meals. - How can I reheat leftovers?
Reheat in the microwave for 1-2 minutes or in the oven at 180°C (350°F) for 10 minutes