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Low-fat Zucchini Frittata

A baked egg and rice mixture with sautéed zucchini, onions, and garlic, finished with parmesan and mozzarella.

From the Recipes Wiki (Fandom) · 10 ingredients
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Why it works: Parmesan cheese and mozzarella cheese match in chemistry and in kitchens. They rank in the top 1% of all ingredient pairs, and cooks put them together in 1,093 recipes. Both carry ethyl 2-methylbutyrate, which smells fruity, apple. The science ↓

Low-fat Zucchini Frittata

Ingredients

Directions

Prepare

  1. Clean and slice the zucchini in half lengthwise, then into 1/8‑inch pieces.

  2. Dice the onion and mince the garlic.

  3. Saute the zucchini, onions, and garlic in 2 tablespoons olive oil until the onions and zucchini are limp. Salt and pepper to taste.

Make the batter

  1. Mix the rice, Parmesan, mozzarella, and eggs in a bowl. Stir in the sautéed zucchini, onion, and garlic; season with salt and pepper to taste; mix all ingredients well.

Cook and serve

  1. Heat a 9‑by‑12‑inch nonstick frying pan over medium to medium‑high heat and add 2 to 3 tablespoons extra‑virgin olive oil.

  2. When the pan is hot, pour the contents of the mixing bowl into the pan, spreading the mixture evenly and ensuring the rice and vegetables are distributed throughout the liquid.

  3. When the frittata is brown on the bottom, use a plate to flip it over. Cook until both sides are brown and firm.

  4. Slice and serve; it can be eaten hot or cold as an appetizer, sliced into 1‑inch cubes or, if sliced larger, as an entrée.

Nutrition, whole recipe (rough)

753Calories
36 gProtein
39 gFat
65 gCarbs
What these numbers assume: 12 portions
IngredientPortion assumedkcal
Rice1 cup cooked (158g) white206
Olive Oil1 tbsp (14g)119
Parmesan Cheese1 oz (28g)110
Mozzarella Cheese1 oz (28g)85
Egg Substitute1 large egg (50g)78
Egg1 large egg (50g)78
Onion1 medium (110g)44
Cucumber1/2 cup sliced (52g)16
Clove1 tsp ground (2g)7
Pepper1 tsp ground (2.3g)6
Garlic1 clove (3g)4
Salt1 tsp (6g)0

One typical portion per ingredient; the recipe's quantities are not counted. A rough guide only, not for medical or dietary planning.

Recipe from the Recipes Wiki (Fandom).

Steps grouped into stages for easier reading; the method is the source's own.

Explore the science

The flavor team

The pairs that carry this dish. Each one is judged two ways: how much their aromas overlap, and how often cooks already put them together.

  1. Parmesan cheese + mozzarella cheesetop 1% of all pairs
    Smell alikestrong
    Cooked together1,093 recipes

    Shared aroma: ethyl 2-methylbutyrate (fruity, apple).

  2. Onion + garlictop 1% of all pairs
    Smell alikestrong
    Cooked together29,058 recipes

    Shared aroma: furaneol (caramel, strawberry).

  3. Garlic + olivetop 2% of all pairs
    Smell alikemoderate
    Cooked together25,665 recipes

    Shared aroma: linalool (floral, citrus).

  4. Rice + olivetop 6% of all pairs
    Smell alikestrong
    Cooked together4,994 recipes

    Shared aroma: trans,trans-2,4-nonadienal (fatty, green).

  5. Mozzarella cheese + olivetop 7% of all pairs
    Smell alikemoderate
    Cooked together1,773 recipes

    Shared aroma: methyl 2-methylbutyrate (apple, fatty).

Ranks compare each pair with 20,000 random ingredient pairs on CompKitchen. How we score pairs

What each ingredient does

Eggs
Set and bind the mixture into a firm, sliceable frittata when cooked.
Cooked white rice
Adds body and bulk, giving the frittata a tender, substantial texture.
Zucchini
Contributes moisture and tender texture as it cooks down in the eggs.
Mozzarella cheese
Melts into the eggs, adding creamy richness and stretch to the frittata.
Parmesan cheese
Adds savory, salty flavor and helps brown the surface as it cooks.
Extra virgin olive oil
Conducts heat for sautéing and browning the frittata and adds fruity flavor.

The step that matters

Flip the frittata. Flip only once the bottom is set and browned, so the egg holds together. Flipping too early tears the frittata and leaves the top raw, because the set egg needs firm structure to be turned safely.

Swap the clove

How well each one fits the dish's main ingredients (onion, garlic, rice, egg, parmesan cheese, mozzarella cheese, olive):

  1. Basilfits better
  2. Capersfits better
  3. Oreganofits better
  4. Clovethe original

Fit is the average pairing score against onion, garlic, rice, egg, parmesan cheese, mozzarella cheese, olive. Candidates are from the same food group and used in at least 100 recipes.

“What each ingredient does” and “The step that matters” were written by Claude from this recipe’s own method and reviewed in samples by CompKitchen.

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