Baked Zucchini Frittatas: History and Origin
Frittata is a traditional Italian dish that resembles an omelet or a crustless quiche, made primarily with eggs and a variety of vegetables, cheeses, and other optional ingredients. Its name comes from the Italian verb "friggere," which means to fry, although in many modern preparations it is baked to achieve a fluffy and uniform texture.
This recipe has deep roots in Mediterranean cuisine and has been adapted over the centuries in different culinary cultures. In various Latin American countries, although the dish is not always known as "frittata," similar preparations exist under various names: in Mexico, for example, similar dishes may resemble "vegetable egg tortillas," while in Argentina and Chile, recipes for "Spanish tortilla" with slight modifications are found. In other countries, the frittata can be integrated creatively, using local ingredients while maintaining the essence of an egg and vegetable-based dish.
Frittatas are highly valued for their versatility, easy preparation, and nutritional value, making them ideal for breakfast, lunch, or dinner. Furthermore, their individual portion format, as in this baked zucchini frittata recipe, makes them perfect for serving at gatherings or family meals.
How to Prepare Baked Zucchini Frittatas
This baked zucchini frittata recipe is a healthy and delicious option to enjoy a light, flavorful dish that is very easy to prepare. The combination of zucchini with onion, red bell pepper, and garlic, along with Monterey Jack and Parmesan cheeses, gives it a creamy and aromatic touch that the whole family will love.
Ingredients: Zucchini, onion, red bell pepper, garlic clove, reduced-calorie margarine, egg whites, 1% low-fat milk, salt, Italian seasoning, Monterey Jack cheese, and fat-free Parmesan cheese.
Steps to prepare the frittatas:
Preheat the oven to 400°F.
Grease two 10-ounce custard cups or individual baking molds.
In an 8-inch skillet over medium-low heat, sauté the zucchini, onion, red bell pepper, and garlic in margarine until tender.
Let the vegetable mixture cool slightly.
In a medium bowl, beat the egg whites, low-fat milk, and seasonings until fully combined.
Add the zucchini and vegetable mixture to the beaten eggs.
Pour the mixture into the prepared custard cups or baking molds.
Sprinkle the Monterey Jack and Parmesan cheese on top.
Bake uncovered at 400°F for 14 to 17 minutes or until the top is fluffy and light golden brown.
Let the frittatas rest for 5 minutes before serving to allow them to set and make them easier to unmold.
