Ingredients with Measurements:
- 6 courgette flowers
- 6 eggs
- 1/2 cup crumbled feta cheese
- 1/4 cup chopped fresh parsley
- 1/4 cup chopped fresh chives
- 2 tablespoons olive oil
- Salt and pepper to taste
Special equipment needed:
- Non-stick frying pan
- Whisk
Step-by-step instructions:
a. Rinse the courgette flowers and remove the pistils.
b. In a bowl, whisk the eggs and add the crumbled feta cheese, chopped parsley, and chives. Season with salt and pepper.
c. Heat the olive oil in a non-stick frying pan over medium heat.
d. Add the courgette flowers and cook for 1-2 minutes until they start to soften.
e. Pour the egg mixture over the courgette flowers and cook for 5-7 minutes until the bottom is set.
f. Flip the frittata using a plate or a lid and cook for another 2-3 minutes until the other side is set.
g. Slide the frittata onto a serving plate and let it cool for a few minutes before slicing.
Time:
Preparation time: 10 minutes
Cooking time: 10-15 minutes
5. Temperature:
Medium heat
Serving size:
4 servings
Nutritional information:
Calories per serving: 180
Total fat: 13g
Saturated fat: 4g
Cholesterol: 245mg
Sodium: 290mg
Total carbohydrates: 3g
Dietary fiber: 1g
Protein: 12g
Substitutions for ingredients:
- Courgette flowers: You can use zucchini or other types of squash flowers.
- Feta cheese: You can use goat cheese or any other crumbly cheese.
- Parsley and chives: You can use any other herbs you like, such as basil, thyme, or oregano.
Variations:
- Add chopped sun-dried tomatoes or roasted red peppers for extra flavor.
- Use different types of cheese, such as Parmesan or Gruyere.
- Add cooked bacon or ham for a meaty version.
Tips and tricks:
- Make sure to remove the pistils from the courgette flowers, as they can be bitter.
- Use a non-stick frying pan to prevent the frittata from sticking.
- Let the frittata cool for a few minutes before slicing, as it will be easier to handle.
Storage instructions:
Store any leftovers in an airtight container in the refrigerator for up to 2 days.
Reheating instructions:
Reheat the frittata in the microwave or in a non-stick frying pan over low heat until warmed through.
Presentation ideas:
Serve the frittata on a platter with a sprinkle of chopped herbs and a drizzle of olive oil.
Garnishes:
Sprinkle with chopped fresh herbs or grated cheese.
Pairings:
Serve with a side salad or roasted vegetables.
Suggested side dishes:
- Mixed green salad with vinaigrette dressing
- Roasted cherry tomatoes with garlic and herbs
- Grilled asparagus with lemon and Parmesan
Troubleshooting advice:
- If the frittata sticks to the pan, use a spatula to loosen it gently.
- If the frittata is not cooked through, cover the pan with a lid and cook for a few more minutes.
Food safety advice:
Make sure to cook the frittata until the eggs are fully set to prevent any risk of foodborne illness.
Food history:
Frittata is an Italian dish similar to an omelette, but with added ingredients such as vegetables, cheese, or meat.
Flavor profiles:
The courgette flowers add a delicate flavor to the frittata, while the feta cheese adds a salty and tangy note. The herbs add freshness and aroma.
Serving suggestions:
Serve the frittata as a light lunch or brunch dish, or as a side dish for dinner.
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