Vegetable Frittata

This is a great dish to serve to company. It serves 8 as a main dish, or more if you cut it into small cubes and use it as an appetizer.

Nutrition Facts

Serving Size: 1/8 of recipe

  • Calories 120
  • Carbohydrate 7 g
  • Protein 10 g
  • Fat 6 g
  • Saturated Fat 2 g
  • Sugars 4 g
  • Dietary Fiber 2 g
  • Cholesterol 5 mg
  • Sodium 185 mg
  • Potassium 460 mg

This Recipe Serves 8


Nonstick cooking spray
2 Tbsp olive oil
2 cloves garlic, minced
1 small onion, diced
1 medium zucchini, sliced very thin
4 large ripe tomatoes, seeded and chopped
1 cup spinach leaves, chopped
1/2 cup chopped fresh basil
1/2 cup chopped fresh parsley
1 sprig fresh rosemary, chopped
12 egg whites
4 oz fresh mozzarella, cut into cubes
Fresh ground pepper, to taste
Dash kosher salt


  1. Preheat oven to 350°F.
  2. Prep a large casserole dish with nonstick cooking spray.
  3. Heat olive oil in heavy frying pan and add garlic and onion. Cook until onion is soft, stirring constantly.
  4. Add the zucchini and sauté for another 1–2 minutes.
  5. Add the chopped tomatoes and the spinach leaves, cooking for 2 minutes, then add the basil, parsley, and rosemary. Continue cooking until the herbs and spinach are wilted.
  6. Combine egg whites, cooked vegetables, and the cheese in a bowl. Add salt and pepper if desired.
  7. Pour the mixture into the casserole and bake for 40–45 minutes, or until the frittata is set. Cool before serving.

Choices/Exchanges: 1 Nonstarchy Vegetable, 1 Lean Meat, 1 Fat

From The Budget-Friendly Fresh and Local Cookbook by Charles Mattocks

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