Fresh Garden Frittata

HomeClinics & ProgramsELLICSR KitchenFresh Garden Frittata

Skill Level	Easy

Preparation Time	15 minutes	Total Time	35 minutes
Servings	4	Cost Per Serving	$1.80

6	Large Eggs
1/2 cup	Zucchini, sliced
1/2 cup	Onion, sliced
1/2 cup	Fresh Ricotta (optional)
1/4 cup	Fresh Dill or Other Herbs, roughly torn
2 tbsp	Parmesan Cheese, grated
1 tbsp	Olive Oil
1/4 tsp	Sea Salt and Freshly Ground Black Pepper

Place a medium non-stick sauté pan over medium heat.
Add olive oil. Add a piece of onion, if it starts to gently sizzle, add remaining onion and zucchini. Stir gently.
Cook for about 5 minutes until soft and slightly browned.
Whisk eggs in a bowl with parmesan cheese and a pinch of salt and black pepper. Pour eggs into pan. Stir gently for 10 seconds.
Let the eggs cook for about 1 minute and then either transfer to a hot oven (if using an oven safe pan) or place a pan on top. Let that cook for another minute, until the eggs are completely cooked through.
Remove from pan and serve. Top with some fresh ricotta and herbs.

PDF link for the Fresh Garden Frittata nutrition facts table

Eggs contain iron and vitamin B12, nutrients that are essential for red blood cell formation. They are also one of the few food sources of vitamin D. Although our bodies produce vitamin D when we spend time in the sun, in Canada and other countries in the northern latitudes we may need additional vitamin D for bone health and to fight cancer. There is some debate over how much vitamin D we need in a day, but we shouldn't have more than 4000 international units (IU) per day. This is important to know if you are taking vitamin D supplements.
Cook and Chill. Bacteria love to grow in temperatures between 4°C and 60°C, known as the Danger Zone. Animal products and perishable food and leftovers need to be chilled to 4°C or lower to slow down the growth of bacteria. Use a food thermometer to make sure you cook your foods to their minimum safe internal temperature.
When packing a cooler for your picnic, keep your animal product in a separate cooler from your drinks/snacks so you're not opening the cooler with meat as often. Also, pack in reverse of when you'll use the items. Frozen and coldest things at the bottom of the cooler.