Zucchini and carrot Frittata

Zucchini & Carrot Frittata

Zucchini and carrot Frittata
Zucchini and carrot Frittata

It’s been over a month since my last post. To be fair, this has more to do with the 45 degree location than a lack of cooking going on. I live in the shadow of a mountain at a low latitude  with very short sunlight hours in Winter. The sun fails to fall on our house for about 6 weeks of the year and it’s not really conducive for taking photos and while it may not be apparent to anyone reading this, I am trying to improve my food styling and photo taking skills. I have rejected every photo taken in the last month or so. Anyway, enough of this “it’s not my fault” apology – on to the recipe. 

I’m not even exactly sure if this recipe meets the definition of a Frittata, and I don’t really care. What I’m after today is a low effort, low calorie, high flavour dish that can be eaten cold and is filling enough with only 200 odd calories to play with.  Enter the Zucchini and Carrot Frittata.  

I came across this gem http://momsdish.com/recipe/509/zucchini-vegetable-slice on foodgawker. It looked really good, pretty filling as far as low calories meals go, was easy to prep, and with a little tweaking of the recipe I could have a reasonable slice of this for lunch at around 200 calories.

The original recipe calls for 1/2 cup of Olive oil which wasn’t gong to work as a low calorie meal, so I omitted the oil entirely. It didn’t need it. I’ve just had a slice of it still warm from the oven and it is fantastic. I’m really looking forward to lunch tomorrow.

Zucchini and carrot Frittata
Zucchini and carrot Frittata

Ingredients – serves 4 (160 calorie slices) – Updated 1/10/2014

150 grams grated Zucchini (2 small)
200 grams grated Carrots (2 medium)
70 grams finely chopped red onion (1/2 med onion)
50 grams Plain Flour (1/3 cup)
1 tsp Baking Powder
40 grams grated Mozzarella Cheese
150 grams beaten eggs (3 small Eggs)
Salt and pepper to taste
cooking oil spray

Zucchini and carrot Frittata
Zucchini and carrot Frittata

Method

Beat the eggs lightly in a bowl
Add all the other ingredients and mix well.
Spray cooking oil into a 11 inch non stick pan or similar size oven proof casserole dish.
Pour in the mixture and spread out evenly (it will be a thick, sticky mixture)
Bake in a 180C preheated oven for 60 minutes until golden and cooked through.

Allow to cool slightly before serving, or eat cold the next day.

Zucchini and carrot Frittata
Zucchini and carrot Frittata

 I would recommend you use a non-stick tin rather than ceramic. Mine stuck to the sides and bottom of the casserole dish, which meant some of the browned crispy goodness went down the drain. Nevertheless, it is an excellent dish and would be a great side dish to a BBQ, or really good to take on your next Picnic.

Zucchini and carrot Frittata
Serves 4
A delicious low calorie baked Frittata that is just as good cold as it is straight from the oven.
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Prep Time
15 min
Cook Time
45 min
Prep Time
15 min
Cook Time
45 min
166 calories
19 g
147 g
6 g
9 g
3 g
167 g
194 g
4 g
0 g
3 g
Nutrition Facts
Serving Size
167g
Servings
4
Amount Per Serving
Calories 166
Calories from Fat 56
% Daily Value *
Total Fat 6g
10%
Saturated Fat 3g
13%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 147mg
49%
Sodium 194mg
8%
Total Carbohydrates 19g
6%
Dietary Fiber 3g
10%
Sugars 4g
Protein 9g
Vitamin A
174%
Vitamin C
18%
Calcium
16%
Iron
7%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 150 grams grated Zucchini (2 small)
  2. 200 grams grated Carrots (2 medium)
  3. 70 grams finely chopped red onion (1/2 med onion)
  4. 50 grams Plain Flour (1/3 cup)
  5. 1 tsp Baking Powder
  6. 40 grams grated Mozzarella Cheese
  7. 150 grams beaten eggs (3 small Eggs)
  8. Salt and pepper to taste
  9. cooking oil spray
Instructions
  1. Beat the eggs lightly in a bowl
  2. Add all the other ingredients and mix well.
  3. Spray cooking oil into a 11 inch non stick pan or similar size oven proof casserole dish.
  4. Pour in the mixture and spread out evenly (it will be a thick, sticky mixture)
  5. Bake in a 180C preheated oven for 60 minutes until golden and cooked through.
Notes
  1. Allow to cool slightly before slicing and serving. Also delicious served cold. Very low calorie's per serve.
beta
calories
166
fat
6g
protein
9g
carbs
19g
more
45degrees.co.nz http://www.45degrees.co.nz/

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