Estimated Nutrition (whole recipe, rough)
Counts 10 of 11 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Mozzarella Cheese | 1 oz (28g) | 85 |
| Egg | 1 large egg (50g) | 78 |
| Artichoke | 1 medium (128g) | 60 |
| Onion | 1 medium (110g) | 44 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Sauce | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 5 large eggs
- ½ tsp table salt
- ¼ tsp black pepper
- 1¾ cup cooked whole-wheat spaghetti, made fresh or leftovers
- 14 oz canned artichoke hearts, without oil, drained, cut into wedges
- ¾ cup shredded fat-free mozzarella cheese
- ⅓ cup parsley, fresh, chopped
- 1 tbsp olive oil, divided
- 1 medium onion, chopped
- 1 medium zucchini, shredded
- 2 tsp minced garlic
- 1 4½ oz cannetomato sauce, italian-style
Directions
Place oven rack in top position in oven.
Preheat oven to 375 f.
Beat eggs, salt and pepper together in a medium bowl.
Stir in spaghetti, artichoke hearts, cheese and parsley; set aside.
Heat 1 teaspoon of oil in a large nonstick skillet with an ovenproof handle over medium-high heat.
Add onion and cook until lightly browned, about 3 minutes.
Add zucchini and saute until zucchini and onions are tender, about 3 minutes.
Stir in garlic; cook 30 seconds until fragrant.
Spoon vegetable mixture into bowl with egg mixture; carefully wipe skillet clean.
Heat remaining 2 teaspoons of oil in skillet; swirl to coat pan.
Add egg-vegetable mixture; cover and cook over low heat, without stirring, until bottom is lightly browned, about 5 minutes.
Transfer skillet to oven and bake until frittata is completely set in center, about 5 minutes.
Meanwhile, heat sauce in microwave or in a small saucepan over low heat.
Loosen edges of frittata with a spatula and then invert frittata onto a serving platter; cut into 6 wedges.
Serve drizzled with warmed sauce.