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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Red onions are especially divine. I hold a slice up to the sunlight pouring in through the kitchen window, and it glows like a fine piece of antique glass. Cool watery-white with layers delicately edged with imperial purple...strong, humble, peaceful...with that fiery nub of spring green in the center..."
-Mary Hayes Grieco

The refrigerator light goes on...

Just a little bit of rich cheese makes for a wonderfully rich recipe but doesn’t add many calories.

Egg Sizes

Size does matter. For the most part the eggs that you buy in the store come in 3 different sizes – medium, large and extra-large. Most recipes, including the ones on this site, are written using large eggs. Just as important, the nutrition information is based on large eggs and using an extra large egg has about 20% more nutrients (including calories, fat and cholesterol).

With baking or making desserts this is key because these recipes are basically chemistry and success depends on exact amounts of ingredients. If you are out of large eggs and need to use another size, here's a rule of thumb for substitution: 5 large eggs = 4 extra-large eggs = 6 medium eggs.

1 large egg = 75 calories, 5g fat, 1.5g sat fat, 2g mono fat, 6g protein, 0g carbohydrates, 63mg sodium, 212mg cholesterol


 

Zucchini and Chevre Frittata



Servings = 2 | Serving size =1/2 pie

Cooking Time = 30 Minutes

This recipe can be multiplied by 2,3.

This recipe can be divisible by 2.

This recipe can be multiplied by 2 but requires a larger skillet. Leftovers are good. Wrap tightly after it is cooled and refrigerate. I like to make sandwiches from left over frittata.

1 medium zucchini
olive oil spray
1 tsp unsalted butter
1 cloves garlic
1/2 red onion
2 large eggs
2 large egg whites
2 Tbsp water
1/8 tsp salt
2 Tbsp Parmigiano-Reggiano
1 ounce semi soft goat cheese
fresh ground black pepper

Preheat the oven to 425°F.

Place the zucchini on a non-stick cookie sheet and lightly spray with olive oil. Place the cookie sheet in the oven and roast the zucchini for about 7 – 10 minutes turning once. Remove and cool.

Heat 1/2 teaspoon butter in a small non-stick skillet over low-medium heat and add the garlic. Increase the heat and cook slowly over medium heat stirring frequently. Do not allow the garlic to brown. Add the sliced red onion and continue to cook until translucent. Set aside.

Whisk the eggs, egg whites, water and salt in a bowl until frothy. Fold in the Parmigiano-Reggiano.

Heat the remaining butter in a small non-stick skillet over high heat and when bubbling add the egg mixture. Reduce the heat to medium and simmer for about 2 minutes. Add the onion/garlic mixture distributing it across the top of the eggs.

Layer the zucchini slices on top in a crisscross pattern and then crumble the goat cheese over the top of the zucchini. Grind fresh pepper on top to taste.

Place in oven and cook for about 15 minutes until it puffs and is firm to the touch.

Nutrition Facts

Serving size = 1/2 pie

Servings = 2

.

Amount Per Serving

Calories 211 Calories from Fat 113
  % Daily Value
Total Fat 13g 20%
    Saturated Fat 7g 33%
    Monounsaturated Fat 4g  
    Trans Fat 0g  
Cholesterol 232mg 77%
Sodium 425mg 18%
Total Carbohydrates 9g 3%
    Dietary Fiber 2g 7%
    Sugars 4g  
Protein 17g  
Vitamin A 15% Vitamin C 33%
Calcium 15% Iron 9%
Vitamin K 5 mcg Potassium 467 mg
Magnesium 36.4 mg