Zucchini Flower Frittata Recipe
User Reviews
5
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Prep Time
5 mins
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Cook Time
20 mins
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Total Time
25 mins
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Servings
2
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Calories
403 kcal
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Course
Main Course
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Cuisine
Italian
Zucchini Flower Frittata Recipe
Description
The Zucchini Flower Frittata combines small, cubed potatoes fried in olive oil until they are browned evenly with the delicate texture of zucchini flowers sliced into large pieces. Beaten eggs seasoned with sea salt and enriched with grated Parmigiano Reggiano create a rich mixture that binds the ingredients together as it cooks gently in a non-stick pan. The use of olive oil and a moderate cooking temperature preserves the tender softness of the potatoes while allowing the frittata to set without drying out.
The floral character of the zucchini blossoms adds an unusual but pleasant delicacy to the dish, balanced by the salty, nutty flavor from the Parmesan cheese. The combination results in a savory frittata with varied textures from the crisp edges of potatoes to the tender egg and flower pieces. This dish can be served warm or at room temperature, suitable for breakfast or a light lunch.
Careful cleaning of the zucchini flowers before cooking ensures no unwanted grit or insects affect the final dish. Removing the flower’s base and stamen helps avoid bitterness or excess toughness. The ingredient quantities are modest, making it an ideal recipe for one or two servings.
Ingredients
- 1 large potato (organic)
- 1 Tbsp extra virgin olive oil
- 5 to 10 zucchini flowers if they're tiny you can use even more, fresh
- 5 egg
- ½ tsp salt plus a little sprinkle for the potatoes, sea salt
- 2 Tbsp Parmigiano Reggiano cheese grated
Instructions
- Dice the potato into small cubes. I used organic yellow gold potatoes so I left the skin on. If not using organic, peel the potato first.
- Put the extra virgin olive oil in an 8″ non-stick pan (note: I linked to the 11″ CS+ pan which is the one I prefer, but Amazon doesn’t currently have the 8″ skillet). These are truly the best and safest non-stick pans I’ve ever used.
- Fry the potatoes, turning frequently so they cook and brown evenly, and so they don’t stick together. This will take about 15 minutes.
- Meanwhile, cut the flowers into large pieces.
- Then beat the eggs with a whisk. You can add a splash of water if you like; it will make the frittata a little lighter. Add the sea salt.
- Next, add the grated Parmigiano Reggiano (or Pecorino Romano) cheese. If you don’t have the real thing, just omit the cheese.
- When the the potatoes are ready, lower the burner to medium and sprinkle with a little salt.
- Sprinkle the zucchini flower pieces over the potatoes. I didn’t have as many blossoms as I wanted so feel free to load it up if you do. They are much like spinach: it looks like a huge amount, but when cooked, goes down to nothing.
- Stir in the flowers, then pour the beaten eggs over the potatoes and blossom pieces.
- Tip the pan to swirl the egg around evenly, then use the spatula or a wooden spoon to move the bottom of the frittata around to allow the raw egg to reach the bottom. This helps it to cook more on one side so there’s less of a mess when you flip it.
- Turn the entire pan 180 at one point, so if your burner cooks unevenly, it will help even the cooking process. When most of the egg is cooked, remove the pan from the heat.
- Place a plate over the top, and with your hand firmly on top, flip the frittata carefully, but quickly.
- Return the frittata to the pan and put back on the heat. Cook for another 2 minutes or so and serve immediately, although this can also be served at room temperature, or even cold.
Notes
- Clean male zucchini blossoms carefully by removing the stamen and green base to avoid bitterness and dirt.
- Use a gentle rinse and dry flowers thoroughly on paper towels before folding into the eggs.
- If not using organic potatoes, peel before dicing to remove pesticide residue.
- Adjust salt levels to taste, keeping in mind the salty Parmesan cheese.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 403 kcal
% Daily Value*
| Serving | 1 slice | |
| Calories | 403kcal | 20% |
| Carbohydrates | 33g | 11% |
| Protein | 21g | 42% |
| Fat | 20g | 31% |
| Saturated Fat | 6g | 30% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 10g | 50% |
| Trans Fat | 0.04g | 2% |
| Cholesterol | 468mg | 156% |
| Sodium | 850mg | 35% |
| Potassium | 963mg | 20% |
| Fiber | 4g | 16% |
| Sugar | 2g | 4% |
| Vitamin A | 815IU | 16% |
| Vitamin C | 38mg | 42% |
| Calcium | 154mg | 15% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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