Title: Tomato and Zucchini Frittata
Preparation Time: 15 minutes
Cooking Time: 20 minutes
Total Time: 35 minutes
Servings: 2
Ingredients:
– 4 large eggs
– 1 small zucchini, diced
– 1 medium tomato, diced
– ¼ cup onion, finely chopped
– 1 tablespoon olive oil
– ¼ teaspoon salt
– ¼ teaspoon black pepper
– 1 tablespoon fresh basil, chopped (or 1 teaspoon dried)
– 2 tablespoons shredded low-fat cheese (optional) 
Instructions:
1. Preheat the oven to 350°F (175°C).
2. In a mixing bowl, whisk together the eggs, salt, black pepper, and basil until well combined.
3. Heat olive oil in a non-stick oven-safe skillet over medium heat. Add the chopped onion and sauté for 2-3 minutes until translucent.
4. Add the diced zucchini and sauté for an additional 4-5 minutes until tender.
5. Add the diced tomato to the skillet and cook for another 2 minutes, allowing the tomatoes to soften slightly.
6. Pour the egg mixture evenly over the sautéed vegetables in the skillet. Stir gently to combine.
7. If using cheese, sprinkle it on top of the egg mixture.
8. Cook on the stovetop for 5 minutes, or until the edges begin to set.
9. Transfer the skillet to the preheated oven and bake for about 10-12 minutes, or until the frittata is set in the center and lightly browned on top.
10. Remove from the oven and let cool for a few minutes before slicing into wedges.
Nutritional Information per Serving:
– Calories: 180
– Protein: 12g
– Total Fat: 13g
– Saturated Fat: 3g
– Cholesterol: 270mg
– Carbohydrates: 4g
– Dietary Fiber: 1g
– Sugars: 2g
– Sodium: 300mg
Micronutrients:
– Vitamin A: 500 IU
– Vitamin C: 15 mg
– Calcium: 80 mg
– Iron: 1.5 mg
– Potassium: 400 mg
– Magnesium: 30 mg
This deliciously healthy Tomato and Zucchini Frittata is perfect for a diabetic-friendly breakfast. It’s packed with protein while keeping carbohydrates and sugars to a minimum. Enjoy this wholesome dish that supports balanced blood sugar levels.
