# **Mediterranean Zucchini and Tomato Frittata**
## **Introduction**
A Mediterranean Zucchini and Tomato Frittata is a delicious and nutritious dish that embodies the fresh, vibrant flavors of the Mediterranean diet. This dish is a perfect combination of eggs, zucchini, tomatoes, and aromatic herbs, making it ideal for breakfast, brunch, or even a light dinner. It’s easy to prepare, packed with protein, and offers a satisfying yet health-conscious meal.
## **Origin and Cultural Significance**
The frittata originates from Italy and is a close cousin to the Spanish tortilla and French omelet. In Mediterranean cuisine, eggs are often paired with seasonal vegetables, cheeses, and herbs to create wholesome and flavorful meals. This zucchini and tomato frittata highlights two staple vegetables of Mediterranean cooking, reflecting the region’s emphasis on fresh, simple, and nutritious ingredients.
## **Ingredients**
### **Quantity for 4 servings:**
– **6 large eggs**
– **1 medium zucchini**, thinly sliced
– **1 cup cherry tomatoes**, halved
– **½ cup feta cheese or Parmesan**, crumbled/grated
– **¼ cup milk or cream** (optional, for a fluffier texture)
– **1 small onion**, finely chopped
– **2 cloves garlic**, minced
– **2 tablespoons olive oil**
– **½ teaspoon salt**
– **¼ teaspoon black pepper**
– **½ teaspoon dried oregano or thyme**
– **¼ teaspoon red pepper flakes** (optional)
– **¼ cup fresh basil or parsley**, chopped
## **Optional Additions**
– **Spinach or kale** for extra greens
– **Mushrooms or bell peppers** for more depth of flavor
– **Goat cheese or ricotta** for a creamier texture
– **Olives or sun-dried tomatoes** for a Mediterranean twist
– **Smoked paprika or cumin** for added warmth
## **Tips for Success**
– **Use fresh ingredients**: The fresher the vegetables, the better the flavor.
– **Pre-cook the vegetables**: This removes excess moisture, preventing a soggy frittata.
– **Don’t overbeat the eggs**: Mix just until combined for a tender texture.
– **Cook on low heat**: This ensures even cooking and prevents browning too quickly.
– **Use an oven-safe skillet**: If finishing in the oven, a cast-iron or non-stick pan works best.
## **Instructions**
### **1. Prep the Ingredients**
– Wash and slice the zucchini and tomatoes. Chop the onion and garlic. Preheat the oven to 375°F (190°C) if you plan to bake the frittata.
### **2. Sauté the Vegetables**
– Heat olive oil in an oven-safe skillet over medium heat.
– Add onions and sauté until soft (about 3 minutes).
– Add zucchini and cook for another 3–4 minutes until slightly tender.
– Stir in garlic, cherry tomatoes, oregano, salt, and pepper. Cook for 2 minutes.
### **3. Prepare the Egg Mixture**
– In a bowl, whisk eggs, milk (if using), and half of the cheese.
### **4. Cook the Frittata**
– Pour the egg mixture over the sautéed vegetables in the skillet.
– Tilt the pan slightly to distribute evenly. Cook on low for 3–4 minutes until the edges set.
### **5. Finish in the Oven (Optional)**
– Sprinkle the remaining cheese on top.
– Transfer the skillet to the oven and bake for 10–12 minutes until the center is just set.
– Remove from the oven and let it rest for 5 minutes before slicing.
## **Description**
This Mediterranean Zucchini and Tomato Frittata is light yet filling, with a delicate balance of flavors. The zucchini adds a mild sweetness, the tomatoes bring a slight tang, and the feta cheese provides a creamy, salty contrast. The aromatic herbs enhance the dish, making it a flavorful, wholesome meal.
## **Nutritional Information** *(per serving, approximate)*
– **Calories**: 220–250 kcal
– **Protein**: 14g
– **Carbohydrates**: 7g
– **Fats**: 16g
– **Fiber**: 2g
– **Calcium**: 15% DV
– **Iron**: 10% DV
## **Conclusion and Recommendation**
A Mediterranean Zucchini and Tomato Frittata is a versatile dish that can be enjoyed warm or cold. It’s great for meal prep, pairs well with a fresh salad or whole-grain toast, and can be customized to suit various dietary preferences.
## **Embracing Healthful Indulgence**
This frittata is a celebration of Mediterranean eating—nutrient-dense, rich in antioxidants, and full of fresh, wholesome ingredients. It proves that eating healthily doesn’t mean sacrificing flavor. Whether you enjoy it for breakfast, lunch, or dinner, this dish allows you to indulge in something delicious while nourishing your body.