Healthy Diet Veggie Frittata

Here is a simply, good, healthy frittata recipe.
For veggie lovers or for the ones looking fo a way to respect the 5 a day healthy rule!
With this recipe you will easily get 2 of the 3 daily veggie portions recommended by the World Health Organization.
Also the ingredients will bring you lots of healthy benefits: scallion is a DETOX food; zucchini are anti-INFIAMMATORY, DIURETIC and LAXATIVE; kale is rich in VITAMIN C; tomatoes are  ANTITUMOR vegs; eggs, once demonized, are actually considered a very important PROTEIN and GOOD FATS source.

Ingredients:

for 2 portions

1/4 scallion chopped
3 small zucchini, thinly sliced
5 ounces of sliced kale
3 small tomatoes, diced
4 medium eggs
1 table spoon of parmesan cheese
2 table spoons of milk
2 pinches of salt and 1 pinch of pepper
2 tablespoons of extra virgin olive oil

calories per portion: about 400

 

In a large pan, brown the scallion in the EVOO for 1-2 minutes, add the sliced zucchini, cover and let cook for 2-3 minutes. Add kale, tomatoes and the pinch of salt and let cook for about 5 minutes, always covered.

In the meanwhile, in a bowl, beat the eggs, toghether with salt, pepper and parmesan cheese.
Pour the eggs onto the pan, trying to completely cover the vegetables.

Cover the pan and cook until the eggs harden as much as you like. Keep low heat to be sure that the bottom of the frittata won't burn.

You may serve hot or cold, it is a great "lunch for work" idea!