The first meal of the day is very important for a person. For breakfast, it is customary to eat the most satisfying, but at the same time, light dish. It should help the body wake up, give strength, vigor and good mood for the whole day. Zucchini frittata is a great breakfast solution for the whole family.
A tasty and healthy frittata dish with various ingredients, perfect for breakfast or light dinner. It is a juicy vegetable omelet that is delicious in any form. You can quickly find ingredients that are suitable for the whole family and are easy to prepare in the usual way.
The main feature in the cooking process is the process of frying on the stove on both sides, but it can be divided into two steps. First, fry in a pan, without turning until a crust forms on the bottom, then put in the oven / microwave and brown the top.
The classic frittata recipe
You will need the following ingredients:
- zucchini - 400 g;
- onions - 2 pcs.;
- eggs - 3 pcs.;
- milk - 130 ml;
- cheese - 50 g;
- vegetable fat - 3 tbsp.
Step-by-step cooking:
- Prepare food - wash, dry, cut into thin slices, fry. First, onion for two minutes, then add zucchini, cook for another 5-7 minutes until transparent.
- Grate the cheese on a fine grater, chop the greens not coarsely, beat the egg and milk mass, combine all the ingredients, mix well.
- Pour the resulting mixture into a vegetable semi-finished product, stir, fry for five minutes, cover, transfer to the oven for eight minutes at 180 degrees.
Delicate and light omelet is ready, bon appetit!
Italian frittata
Components:
- zucchini, onions - 1 pc.;
- green onions - 2-3 stalks;
- eggs - 4 pcs.;
- cream - 150 ml;
- "Chili" - 1/3 of the pod;
- hard cheese - 70 g;
- Oleina - 50 ml;
- salt, Provencal herbs - a pinch.
Step by step guide:
- Wash the zucchini, divide into cubes, add salt.
- Onions, green onions, finely chop the pepper, fry for a couple of minutes until transparent.
- Pour a vegetable into a frying pan and darken for three minutes, salt, add spices.
- Beat with a mixer at maximum speed the egg-creamy foam, add grated cheese, stir.
- Pour the resulting mixture into a mold and fry over medium heat for ten minutes.
- When the contents set, turn over with a plate on the other side and fry for another 5-7 minutes. Cover and rest for one minute.
Serve with toast and garnish with fresh dill / parsley.
This is an interesting recipe for those who prefer to eat spicy food in the morning.
Children's version of the frittata
Children are the most fastidious creatures, sometimes it is very difficult to get them to eat healthy foods that they are not yet familiar with. Mothers have to use ingenuity to persuade the child to eat a piece. Even a dish like zucchini omelette can surprise a child if prepared in the form of muffins.
You will need the following ingredients and tools:
- three eggs;
- half a glass of milk / cream;
- one zucchini;
- three tbsp. tablespoons of semolina;
- one tbsp. a spoonful of flour;
- salt - a pinch;
- vegetable oil - 5 ml in each niche of the form;
- molds for muffins.
How to cook:
- Beat the egg-milk mixture until frothy, season with salt, add semolina, set aside for 10 minutes.
- Grate the vegetable on a coarse grater, put it on a sieve to remove the juice.
- Combine both masses, sprinkle with flour, stir with a spatula until smooth.
- Liberally grease the mold, pour the semi-finished product to half of the niche, leave to rest for five minutes.
- Place in a preheated oven to 180 degrees for half an hour.
- Put the cupcakes on a plate, you can pour with sour cream.
An interesting recipe that will appeal not only to children. Help yourself!
Neapolitan casserole
Prepare the following components:
- zucchini -500 g;
- onion - one piece;
- bell pepper - one pod;
- eggs - 4 pieces;
- sour cream - 200 g;
- cheese - 75 g;
- sunflower oil - 4 tablespoons;
- pasta - 150 g;
- green peas - 70 g;
- a mixture of peppers, herbs - to taste.
Step by step:
- Wash vegetables, blot excess moisture, cut into thin half rings.
- Boil the straws in salted water, put in a colander.
- Fry everything in a frying pan until golden brown, season with spices.
- Foam the egg and sour cream with a mixer.
- Grease the mold, transfer all the ingredients, pour over the blank, mix, sprinkle with green peas and grated cheese on top.
- Bake in a preheated oven for 35 minutes at 170 degrees.
- After the time has elapsed, turn off the gas, let it rest for 10 minutes and serve. Bon Appetit!
Chicken frittata
Ingredients:
- vegetable - 300 g;
- chicken breast fillet - 200 g;
- bulb;
- five eggs;
- milk, cheese - 100 g each;
- vegetable fat - 50 ml;
- seasonings, herbs - to taste.
Cooking instructions:
- Cut the meat into small pieces, fry for three minutes over high heat.
- Cut zucchini into quarters, onion into rings, fold into a separate frying pan, sauté with seasonings.
- Prepare the milk and egg mass, beat with a mixer at high speed, add cheese, stir.
- Put the vegetable mass into the mold, sprinkle with fried chicken, pour in the cheese and egg blank.
- Bake for forty minutes at 130-150 degrees.
After the time has elapsed, remove from the oven and serve.
Squash omelet in a pot
Take the following components:
- medium-sized zucchini;
- onions - 2 pcs.;
- eggs - 7 pcs.;
- milk - 1 tbsp.;
- vegetable oil - 50 ml;
- "Parmesan", marinated mushrooms - 100 g each;
- black pepper, turmeric, parsley - ¼ tsp each
Cooking instructions:
- Wash vegetables, remove moisture, chop randomly. Grate the cheese on a coarse grater, finely chop the greens. Mix everything in a bowl.
- With a mixer, beat the base with salt, seasonings, pour to the rest of the ingredients, stir.
- Place the mushrooms on the bottom of the mold, pour the prepared mass, put in the oven, keep for 30-35 minutes until golden brown.
Frittata with cottage cheese
This is another great Italian recipe.
Components:
- zucchini - 1 piece;
- eggs - 6 pcs.;
- cottage cheese 5% fat - ½ pack;
- mozzarella - 5-6 balls;
- fresh basil, cilantro - 5 g each;
- salt - ½ tsp;
- allspice - a pinch;
- "Altera" - 35 ml.
Cooking method:
- Beat the egg foam with a whisk, add cottage cheese grated through a sieve, mix until smooth.
- Mash the mozzarella with a fork, salt, add seasonings, mix, add to the curd and egg blank.
- Slice and fry the zucchini plastics for six minutes until golden brown.
- Remove from the stove, remove excess fat, cool slightly, mix with other prepared foods. Fry without stirring for another seven minutes.
- Then move everything to the oven, bake for two or three minutes, cool a little and you can treat the family.
Calorie content
It is about 90 kcal per one hundred grams of the finished product, and depends on the input components. So when adding ham can reach 120 calories. In terms of energy value, proteins, fats, carbohydrates, dietary fiber and water are included in the proportion of 6, 6-5, 3-4, 5-1, 3-86 g.
Useful properties and harm
Frittata contains minerals, vitamins, choline, selenium, fiber and other valuable substances. Regular use of omelet with vegetables helps to improve the health of the body, restore the structure of the skin, hair and nails. In addition, it stimulates the work of the gastrointestinal tract, normalizes lipid metabolism in the liver and leads to the improvement of the reproductive function of the body. Also, it enriches the body with valuable macronutrients that help restore the cardiovascular system and increase immunity.
However, it is not recommended for people with hypersensitivity to the incoming components, during the period of intestinal disorders (diarrhea), with kidney disease and during the period of exacerbation of chronic stomach diseases.
