Frittata with Courgettes, Onions and Tomatoes

June 19, 2009

Hi everyone,

It’s starting to look like summer and all those wintery bakey kind of things that seemed to hit the spot a couple of months/weeks ago are the last thing you want to eat. It’s time for lighter food and Frittata is one of those great summer dishes. Frittata is an Italian dish and is basically an open-faced omelette. Unlike other omelettes, it is not folded and it’s texture is firm and set (but never dry) rather then creamy or runny. Another difference is that it is cooked slowly over a low heat. In terms of fillings, it’s like the rest of Italian cuisine i.e. it tends to have only a few (sometimes just one or two) but very well-chosen ingredients as opposed to the fifteen you tend to get when ordering a vegetable/vegetarian omelette in many Irish restaurants.

Frittatas are served hot, warm or at room temperature. I think hot tends to kill some of the flavour and serving them from (or even putting them in) the fridge does something horrible to them so I’d favour warm or room temperature myself. They can be eaten alone or as part of a selection of antipasto style dishes and they make a great sandwich.

The basic technique for cooking a Frittata is the same for all the types below and is as follows: Beat 6 Organic (in a dish like this you can really taste the difference between organic and non) Eggs adding Salt and freshly ground Pepper to taste. One thing though – never crack and beat eggs until you are ready to use them – if they sit around premixed before you start cooking something very strange happens to their flavour and texture. Melt Butter or Olive Oil on a 10 inch non-stick pan. When it heats up and in the case of butter, begins to foam pour in the egg mixture and turn the heat down low. When the Eggs have set and thickened and only the surface is runny you can either a) put it under a preheated grill taking it out when the top of the frittata has set (but not browned) or b) place a large plate or board on top of the pan and turn the pan over onto it, then slide the frittata back onto the pan (the top uncooked side will now be on the bottom) and cook for a few more minutes. This technique, also used for the Spanish style potato omelette, sounds trickier than it actually is and has the added advantage of impressing dinner guests no end. A whole other technique, which also works well, is to pour your egg mixture into a buttered baking dish and bake at 350 degrees for 15 minutes in a preheated oven or until the frittata is no longer runny.

Frittata with Courgettes

You’ll need:

1 small Onion (sliced very thinly)

Olive Oil 350-400gr.

Courgettes (about what you have in this week’s bag)

6 Organic Eggs 2 Tablespoons grated Pamesan Cheese

Torn Basil Leaves (if you have them)

Courgette and egg

Courgette and egg

Sauté the Onion in a dash of Olive Oil with a pinch of Salt until it softens and begins to brown. Wash the Courgette(s) and slice into 3mm discs. Add to the Onions with a pinch of Salt and cook until golden brown. Take the vegetables off the heat, drain them and allow to cool slightly. Make the Frittata as described above adding the vegetables and 2 Tablespoons of freshly grated Parmesan along with some torn Basil leaves if you have them to the egg mixture first.

chopped Zucchini

chopped Zucchini

Variation: Instead of adding the Parmesan you could top off your Frittata with discs of Goat’s cheese and brown under the grill at the end. If you cook the Frittata in the oven the Goat’s cheese can go on at the beginning

Frittata with Onions

You’ll need:

2 medium sized Onions (finely sliced)

Olive Oil

6 Organic Eggs

2 Tablespoons Parmesan Cheese grated

Slowly sauté the Onions in about 3 Tablespoon Olive Oil and some Salt in a covered pan. When the Onions soften, uncover the pan and cook until they turn a rich golden brown. Drain and allow to cool slightly then add them to the eggs with a couple of tablespoons Parmesan (or do the Goat’s Cheese thing described above) then proceed as described above.

Frittata with Tomatoes, Feta cheese and basil


tomato and zucchini frittata

tomato and zucchini frittata



You’ll need:

2 medium sized tomatoes

6 Organic Eggs

125gr. crumbled Feta (or Goat’s Cheese)

10 torn Basil leaves.

Chop the Tomato and add to the beaten eggs along with the Feta and Basil leaves. Proceed as above.

The above are some of the more classic fillings (at least the first two are). If you want to try others, Asparagus and Artichokes make amazing Frittata fillers. Green Beans are also a classic. After that it’s really up to you. The only thing I’d caution against are Mushrooms, which, while they taste great, tend to turn the Frittata a rather disturbing murky brown colour so I’d leave them for a French style omelette. On a heavier note, the Italians also make Frittata with leftover Spaghetti (!!!). This has always struck me as a comedy type dish so having never tried it, I can’t vouch for it (If anyone decides to go for laughs of disbelief at their dinnertable I’d be very interested to know how you get on). For three eggs you need 220gr. Spaghetti (sauced with anything except clams or shellfish which would dry out. If you don’t have any leftover pasta you can make some and toss it in Butter, Parmesan and Chopped Parsley, then leave to cool a little before continuing), and 2 Tablespoons of freshly grated Parmesan.

Our Fruit and Mediterranean selections all have Apricots this week which are probably good to go this weekend – Enjoy!

Hope you enjoy these recipes,

Have a great weekend,

Sarah ***********************************************************************************************************************************************


One Response to “Frittata with Courgettes, Onions and Tomatoes”

  1. apricotnelli Says:

    I made the frittata with courgette but added chile garlic, fresh marjoram and 2 teaspoonful sun dried tomato pesto… Really delish.. I make sometimes one with pak choi, aubergine and chile from a Sophie Grigson recipe. Great for dinner one day and a lunch for work following

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