What you need:
- 3 tablespoons (45 ml) olive oil
- '/4 pound (115 g) zucchini (about 1 really little zucchini), diced small
- 3 tablespoons (30 g) chopped onion
- 1 clove garlic, crushed
- '/2 small green pepper, diced
- '/2 small red pepper, diced
- 1 cup (300 g) canned artichoke hearts, drained and chopped
- 1 cup (110 g) '/4" (6.25 mm) ham cubes
- '/4 cup (15 g) chopped fresh parsley
- 10 eggs
- 1 tablespoon (5 g) oregano
- '/3 cup (50 g) grated Parmesan cheese
- For this you need an oven-safe skillet-a big cast-iron skillet works great.
- Spray the skillet with nonstick cooking spray, and put it over medium-high heat.
- Add the olive oil, and start sauteing the zucchini, onion, garlic, and peppers.
- When the vegetables are starting to soften, stir in the artichoke hearts, ham cubes, and fresh parsley. Let the whole thing continue cooking while you ...
- Scramble up the eggs with the oregano and Parmesan.
- Arrange the stuff in the skillet in an even layer, and pour in the eggs. Cover the pan, turn the burner to low, and let the whole thing cook for 15 to 20 minutes, or until all but the top is set.
- Run the skillet under the broiler for 3 or 4 minutes until it starts to brown a little, then cut frittata in wedges to serve.
Nutrient breakdown per serving:
- 308 calories
- 21 g fat
- 20 g protein
- 8 g carbohydrate
- 1 g dietary fiber
- 7 g usable carbs.