Delightful Vegetarian Zucchini and Broccoli Frittata
Embark on a culinary voyage with our delightful Vegetarian Zucchini and Broccoli Frittata, a delightful medley of fresh, vibrant ingredients. Perfect for a nutritious lunch, this recipe is thoughtfully designed to meet lactose, additive, and fish, meat, and red meat allergy considerations. Immerse yourself in the symphony of textures and flavors, and treat yourself to a wholesome and gratifying meal.
Ingredients
- 1 egg
- 25 grams of lactose-free cream cheese
- Half a zucchini, finely sliced
- 50 grams of broccoli stems, finely chopped
- 25 grams of lactose-free feta cheese, crumbled
- 1 tablespoon of olive oil
- Salt to taste
- Pepper to taste
- 1 teaspoon of fresh parsley, finely chopped
Method
- Preheat the oven to 180 degrees Celsius and lightly oil a small ovenproof dish.
- In a small bowl, beat the egg until well mixed. Add a pinch of salt and pepper, and set aside.
- In a medium-sized skillet, heat the olive oil over medium heat. Add the zucchini slices and chopped broccoli stems, and sauté for 3-4 minutes until tender.
- Reduce the heat to low, and mix in the lactose-free cream cheese until well incorporated.
- Transfer the vegetable and cream cheese mixture into the ovenproof dish. Pour the beaten egg over the mixture, ensuring an even distribution.
- Sprinkle the crumbled lactose-free feta cheese and chopped parsley over the top.
- Bake in the preheated oven for 12-15 minutes, or until the egg is set and the top is lightly golden.
- Remove from the oven and allow to cool slightly before slicing and serving.
Tips
- For an extra burst of flavor, consider adding a pinch of dried basil or oregano to the egg mixture.
- Ensure to finely chop the broccoli stems to achieve an even and smooth texture in every bite.
- Serve with a side of fresh mixed greens or a small portion of quinoa for a complete meal.
Nutritional Information
| Nutritional Component | Per 100g | Per Serving |
|---|---|---|
| Energy | 150 kcal (627 kJ) | 180 kcal (752 kJ) |
| Fat | 12 grams | 14 grams |
| Saturated Fat | 4 grams | 5 grams |
| Carbohydrates | 4 grams | 5 grams |
| Sugars | 2 grams | 2.4 grams |
| Proteins | 6 grams | 7 grams |
| Salt | 1.2 grams | 1.4 grams |
