Mediterranean Zucchini and Tomato Frittata

 Mediterranean Zucchini and Tomato Frittata

 Description:

This light, flavorful Mediterranean frittata combines zucchini, cherry tomatoes, and feta cheese with fluffy, protein-rich eggs. Perfect for a quick brunch, lunch, or a healthy dinner, it’s an easy one-pan dish packed with vibrant vegetables and classic Mediterranean flavors.

 Ingredients:

• 6 large eggs
• ½ cup milk (or heavy cream for a richer texture)
• 1 medium zucchini, sliced into thin rounds
• 1 cup cherry tomatoes, halved
• ½ cup feta cheese, crumbled (or use shredded mozzarella, cheddar, or goat cheese)
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• Salt and pepper, to taste
• Optional: fresh basil or parsley for garnish

‍ Instructions:

1. Preheat oven to 375°F (190°C).
2. Sauté the vegetables:
   In an oven-safe skillet (like cast iron), heat the olive oil over medium heat. Add zucchini slices and cook 3–4 minutes until slightly softened. Add garlic and cherry tomatoes, cook another 2–3 minutes. Season with salt and pepper.
3. Whisk the eggs:
   In a bowl, whisk eggs with milk, a pinch of salt, and pepper.
4. Combine & cook:
   Pour the egg mixture over the vegetables in the skillet. Sprinkle feta cheese on top. Cook over medium heat for about 2–3 minutes until edges begin to set.
5. Bake:
   Transfer the skillet to the oven and bake for 10–12 minutes, or until the center is set and slightly golden on top.
6. Serve:
   Let cool slightly, garnish with fresh herbs if desired, slice, and serve.

 Servings:

Makes 4 servings (as a main course) or 6–8 smaller portions (as a side or part of a brunch spread).

 Notes & Tips:

• For extra flavor: Add olives, sun-dried tomatoes, or chopped spinach.
• Dairy-free? Use plant-based milk and omit cheese or use dairy-free feta.
• Meal prep: This frittata stores well in the fridge for up to 4 days. Reheat in a skillet or microwave.
• No oven-safe skillet? Cook on the stovetop until almost set, then transfer to a baking dish to finish in the oven.

 Nutritional Info (Per Serving – approx. for 1 of 4 servings):

• Calories: ~220
• Protein: 13g
• Fat: 16g
• Carbohydrates: 6g
• Fiber: 1.5g
• Sugars: 3g
• Calcium: 150mg
• Iron: 1.5mg

(Note: Values vary slightly based on milk and cheese choices.)

 Health Benefits:

• High in Protein: Eggs provide essential amino acids and support muscle repair.
• Rich in Antioxidants: Tomatoes offer lycopene, while zucchini contains vitamin C and A.
• Low-Carb: Suitable for low-carb or keto-friendly meals (especially with heavy cream).
• Heart-Healthy Fats: Olive oil and feta cheese provide beneficial fats.

❓ Q&A:

Q: Can I make this vegetarian or gluten-free?
A: It is vegetarian and naturally gluten-free as written. Just check that the cheese used is gluten-free if you’re highly sensitive.

Q: Can I freeze leftovers?
A: Yes! Cool completely, slice, and freeze individually. Reheat in a toaster oven or skillet for best texture.

Q: What pan size should I use?
A: An 8–10 inch oven-safe skillet works best for this amount of eggs.

Q: Can I use other vegetables?
A: Absolutely—try spinach, bell peppers, mushrooms, or onions based on what you have