This Zucchini, Potato, and Rice Frittata is a delightful and healthy dish perfect for breakfast, lunch, or dinner. With simple ingredients like eggs, zucchini, potatoes, and rice, this recipe is both hearty and nourishing. The combination of sautéed vegetables and rice, mixed with eggs and fresh herbs, creates a delicious, balanced meal that’s quick and easy to prepare.
Preparation Time: 15 minutes
Cooking Time: 20 minutes
Total Time: 35 minutes
Ingredients:
Chicken Eggs: 5 eggs
Water: 2 glasses (for boiling)
Zucchini: 1, diced
Salt: 2 teaspoons (or to taste)
Potatoes: 2-3, peeled and diced
Olive Oil: 3 tablespoons
Rice: 1 cup
Onion: 1, finely chopped
Green Onion: 1-2 stalks, chopped
Parsley: 1 tablespoon, chopped
Flour: 2 tablespoons
Directions:
Prepare the Vegetables and Rice:
Boil 1 cup of rice in 2 glasses of hot water for 10 minutes, then drain excess liquid.
Meanwhile, sauté 1 diced zucchini and 2-3 diced potatoes in 2 tablespoons of olive oil for 3-4 minutes.
Set aside the sautéed vegetables.
Prepare the Egg Mixture:
Boil 3 eggs in water, peel, and chop them into small pieces.
In a large bowl, beat 2 raw eggs, then mix in 2 tablespoons of flour, salt to taste, chopped onions, green onions, parsley, and the chopped boiled eggs.
Combine and Cook:
Add the sautéed zucchini, potatoes, and cooked rice to the egg mixture. Mix well to combine.
Heat a pan with olive oil and pour the mixture into the pan.
Cook the frittata on medium heat for about 5 minutes or until golden and set.
Finish and Serve:
Flip or bake in the oven for an additional 5 minutes at 180°C (350°F) until fully cooked through.
Slice and serve hot.
Serving Suggestions:
Serve with a side salad or fresh sliced tomatoes for a complete meal.
Enjoy with a dollop of sour cream or a sprinkle of grated cheese.
Cooking Tips:
Use a non-stick pan for easier flipping and even cooking.
Add any leftover vegetables you have on hand, such as bell peppers or spinach, for extra flavor and nutrition.
Nutritional Benefits:
Eggs are a great source of protein and essential vitamins like B12 and D.
Zucchini is low in calories and high in vitamins, including vitamin A and C.
Rice adds carbohydrates for energy, while potatoes contribute fiber and potassium.
Dietary Information:
Vegetarian-friendly, but can be adapted to include your choice of protein like diced chicken or sausage.
Gluten-free if you substitute regular flour with a gluten-free option.
Nutritional Facts (Per Serving):
Calories: 280
Protein: 9g
Carbohydrates: 34g
Fat: 10g
Fiber: 4g
Storage:
Continued on the next page
ADVERTISEMENT
