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easy frittata with brown rice, zucchini and feta

Frittata with brown rice and zucchini

This frittata with brown rice and zucchini can turn your humble frittata into a yummy wholesome meal
Prep Time 10 mins
Cook Time 35 mins
cooking rice 30 mins
Total Time 1 hr 15 mins
Course brunch, dinner, LUNCH
Cuisine Italian
Servings 4 people

Ingredients
  

  • 1 cup brown rice uncooked
  • 7 eggs
  • 2 white onions thinly sliced
  • 1 green chili seeds removed and finely chopped (optional- use only if you like your frittata hot and spicy)
  • 1 zucchini grated
  • 1 carrot grated
  • a handful black olives thinly sliced
  • 1/2 cup parsley chopped, loosely packed
  • 1/2 cup feta cheese crumbled
  • 1 tablespoon lemon juice
  • 1 tablespoon lemon zest
  • 1 tablespoon butter plus additional to grease the casserole
  • salt and pepper to taste

Instructions
 

  • Cook the brown rice as per package instructions.
  • Squeeze out water from the grated zucchini.
  • Heat the butter in a pan and saute the onions, chili (if using) and grated vegetables for 5 to 10 minutes until cooked. Cool the mixture.
  • Add the sauteed vegetables to the cooked rice along with olives, parsley, salt, and pepper. Mix well and place the prepared rice mixture in a casserole or baking dish greased with butter and sprinkle crumbled feta cheese on top.
  • Preheat the oven at 180°C.
  • Beat the eggs with salt, pepper, lemon juice, and zest. Pour evenly on top of the rice mixture and bake in the oven for 20 minutes or until cooked through. The middle should still be a bit jiggly since the frittata continues to cook even after being taken out of the oven. Slice and serve.

Notes

  • The frittata tastes great with pineapple avocado salsa.
  • The lemon juice in the frittata and the salsa and also the pineapple are rich in vitamin C which helps in the absorption of calcium in the eggs.
  • If you want more of this goodness, serve with lemonade.
  • Keep a close watch if it exceeds 20 minutes of cooking time in the oven. The middle should be ALMOST cooked when it is taken out of the oven. 
Keyword baked frittata, healthy frittata, vegetable frittata