Zucchini, Potato, and Rice Frittata

Zucchini, Potato, and Rice Frittata

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:

1. 1. 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.
   2. 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.
   3. 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.

1. 1. 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.