Low Cal Zucchini And Mushroom Frittata Food

ZUCCHINI OVEN FRITTATA

Steps:

• Preheat oven to 350 degrees F (175 degrees C).
• In a large skillet or sauce pan, combine water, olive oil, salt, green pepper, zucchini and garlic cloves. Simmer until zucchini is tender, about 5 to 7 minutes.
• Drain off water and discard garlic. Stir in onion, mushrooms and butter. Cook until onion is transparent. Add eggs and stir; season with salt and pepper. Cook over low heat until eggs are firm.
• Sprinkle mozzarella cheese over eggs. Bake in preheated oven for 10 minutes. Remove from oven and sprinkle with Parmesan cheese. Place under broiler for 5 minutes. Let stand 5 minutes before cutting into wedges and serving.

MUSHROOM ZUCCHINI FRITATTA

Steps:

• In a large skillet, saute the onion, zucchini and mushrooms in butter until tender; drain. Transfer to an 8-in. square baking dish coated with cooking spray., In a large bowl, whisk the eggs, milk, mustards, salt and pepper; pour over vegetable mixture. Sprinkle with cheese and bread crumbs., Bake, uncovered, at 375° for 18-22 minutes or until set. Let stand for 5 minutes.

LOW FAT ZUCCHINI FRITTATA

Steps:

• Clean and slice the zucchini in half, lengthwise, then into 1/8-inch pieces.
• Dice onion and mince garlic (use as much as you like) Saute zucchini, onions and garlic in 2 tablespoons olive oil until onions and zucchini are limp.
• Salt and pepper to taste.
• Mix rice, Parmesan, grated mozzarella and eggs in a bowl.
• Stir in saute of zucchini, onion and the rest, salt and pepper to taste, Mix all ingredients well.
• Heat 9-by-12-inch nonstick fry pan between medium and medium-high heat, and add 2 to 3 tablespoons of extra virgin olive oil.
• When pan is hot, pour contents of mixing bowl into fry pan, spread mixture evenly around pan, making sure that the rice and veggies are spread through the liquid.
• When the frittata is brown on the bottom, use a plate to turn it over.
• Cook until both sides are brown and firm.
• Slice and serve, It can be eaten hot or cold as an appetizer, slice into 1- inch cubes or if sliced larger, as an entree.

LOW-CAL ZUCCHINI AND MUSHROOM FRITTATA

Steps:

• Spray a non-stick skillet with fat-free, calorie free non-stick cooking spray.
• Sauté onion and garlic for 3 minutes. Add zucchini and sauté for 3 minutes. Add mushrooms and continue to sauté all of the veggies until soft.
• In a large bowl, whisk eggs, salt, pepper, chili powder, cayenne pepper, and garlic powder until the eggs become slightly puffy.
• Drain vegetables and add to egg mixture.
• Fold veggies into egg whites and pour back into the skillet. Cook on medium for 8 minutes.
• Place a plate on top of the skillet and flip the frittata. Slide uncooked side down back onto skillet and cook for another 8 minutes.
• If you like the top to be crunchy, place the frittata under the broiler for an additional 10 minutes.

SPINACH-ZUCCHINI FRITTATA

Steps:

• Preheat the oven to 350 degrees F (175 degrees C). Grease a 9x13-inch baking dish.
• Heat butter and oil in a skillet over medium heat; stir in spinach, scallions, and zucchini. Saute until zucchini has softened, 7 to 10 minutes. Remove from heat and squeeze vegetables to remove as much moisture as possible. Allow to cool.
• Meanwhile whisk eggs in a large bowl. Add Parmesan cheese, oregano, nutmeg, and pepper. Stir in cooled vegetables. Pour egg mixture into the prepared baking dish.
• Bake in the preheated oven until eggs are set and the top is puffed and golden, about 30 minutes. Allow to cool. Cut into 8 squares and serve warm or at room temperature.