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:
Store leftovers in an airtight container in the refrigerator for up to 3 days.
Reheat in the microwave or oven before serving.
Why You’ll Love This Recipe:
This dish is easy to make, using pantry staples and fresh vegetables.
The combination of zucchini, eggs, and rice creates a satisfying and healthy meal.
It’s a versatile recipe, allowing you to swap in your favorite herbs or vegetables.
Perfect for meal prepping, as it stores well and reheats easily.
Conclusion:
This Zucchini, Potato, and Rice Frittata is a nutritious and delicious meal that you can whip up in under 40 minutes. Packed with protein from the eggs, fiber from the vegetables, and satisfying carbs from the rice, it’s a balanced dish that’s perfect for any time of the day. Whether you’re feeding the family or meal-prepping for the week, this recipe is sure to become a favorite!
Frequently Asked Questions:
Can I add cheese to this frittata?
Yes, grated cheese like mozzarella or cheddar can be added for extra flavor.
Can I use brown rice instead of white rice?
Yes, but adjust the cooking time since brown rice takes longer to cook.
What other vegetables can I add?
You can add bell peppers, spinach, mushrooms, or tomatoes for more variety.
How can I make this recipe gluten-free?
Substitute the flour with a gluten-free flour mix to make it gluten-free.
Can I cook this entirely in the oven?
Yes, you can bake the mixture in a preheated oven at 180°C (350°F) for 20-25 minutes.
Can I make this recipe ahead of time?
Yes, the frittata can be made ahead and stored in the fridge for up to 3 days.
What kind of potatoes should I use?
Use any starchy potatoes like Russets or Yukon Gold for best results.
Can I replace eggs with an egg substitute?
Yes, you can use egg substitutes or a mixture of flaxseed meal and water for a vegan option.
Is this recipe kid-friendly?
Absolutely! It’s mild in flavor and a great way to introduce veggies into kids’ meals.
How can I reheat leftovers?
Reheat in the microwave for 1-2 minutes or in the oven at 180°C (350°F) for 10 minutes
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