Zucchini-basil frittata

Eggs are a fantastic food. Not only are they delicious and incredibly versatile; they also happen to be an inexpensive and remarkably complete source of protein, which doesn't budge blood sugar a bit. This frittata (an Italian-style flat omelet) includes zucchini to help you get more veggies into your diet.

Cooking time: 8 to 12 minutes

Preparation time: 15 minutes

Serves 2

• 15 ml (1 tbsp) olive oil, divided
• 75 g (1/2 c) thinly sliced onion (1 small)
• 225 g (1 1/2 c) shredded zucchini (1 small)
• 2 garlic cloves, minced
• 4 large eggs
• 2 ml (1/2 tsp) hot red pepper sauce, such as Tabasco
• 0.5 g (1/8 tsp) salt, or to taste
• Freshly ground black pepper to taste
• 50 g (1/2 c) grated Parmesan cheese
• 100 ml (1/3 c) chopped fresh basil

1. Heat 10 millilitres (two teaspoons) oil in a 25 centimetre (10 inch) nonstick broiler-proof skillet over medium heat. Add onion and cook, stirring often, until softened, 1 1/2 to two minutes. Add zucchini and garlic; cook, stirring often, until the zucchini is tender and most of the moisture has evaporated, two to three minutes. Transfer to a plate and let cool slightly. Rinse and dry the skillet.
2. Blend the eggs, hot sauce, salt and pepper briskly with a fork in a medium bowl. Stir in the zucchini mixture, Parmesan and basil.
3. Preheat the broiler. Brush the remaining five millilitres (one teaspoon) oil over the skillet. Heat over medium-low heat. Pour in the egg mixture. Cook, lifting edges with a heat-resistant rubber spatula and tilting the skillet to allow the uncooked egg to flow underneath from time to time, until the bottom is golden, three to four minutes.
4. Place the skillet under the broiler and cook until the top is firm to touch and set, two to four minutes. Slide the frittata onto a plate and cut into wedges.

Nutritional information per serving: 219 calories, 17 g protein, 9 g carbohydrates, 2 g fibre, 13 g total fat, 4 g saturated fat, 18 mg cholesterol, 580 mg sodium.