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Prep 15 minCook 30 minServes 4
Ingredients
Why metric?
Metric avoids regional spoon ambiguity. US uses 5 mL tsp, 15 mL tbsp and 240 mL cup. Small masses stay in grams unless a verified recipe conversion exists. More on measurements
8 eggs (408 g)
450 g potatoes, skins on, thinly sliced
300 g zucchini, coarsely grated
1 onion, finely sliced (150 g)
75 g feta, crumbled
60 ml milk (62 g)
35 ml extra-virgin olive oil (32 g)
15 g flat-leaf parsley, chopped
25 g parmesan, finely grated
2 g iodised table salt
Ground black pepper, to taste
Method
Squeeze the grated zucchini hard in a clean tea towel over the sink. It holds a surprising amount of water and a wet frittata never sets properly in the middle.
Warm the oil in a 24 cm ovenproof frying pan over medium-low heat and cook the potato and onion, covered, for 12-15 minutes, turning occasionally, until the potato is tender enough to cut with the side of a spoon.
Stir the zucchini through and cook 3 minutes more.
Beat the eggs with the milk, salt and pepper and pour them over. Scatter the feta and parmesan on top and cook 8-10 minutes over low heat, until the edges are set and only the centre wobbles.
Finish under a hot grill for 3-4 minutes, until puffed and just set. Take it out while the middle still has the faintest movement; it carries on cooking in the pan.
Rest 5 minutes, scatter the parsley over and cut into wedges.
Serve
Eggs left deliberately soft are not fully cooked. Guidance is to avoid undercooked egg if you are pregnant, over 70, under 2, or your immune system is low or suppressed — which includes many people on immune-modifying medicines. Cook it until the egg is firm all through: it costs this dish a little tenderness and nothing else.
Tomorrow
Keeps 2 days and is good cold in a lunchbox.
Safety and storage
Keeps
3 days refrigerated below 5°C
Reheat to
steaming hot, at least 60°C
Cool and cover within two hours of cooking; split large amounts into shallow containers so they chill quickly. Reheat until steaming hot, at least 60°C.
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Workflow option
Reduce the chopping step before changing knife technique
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Trade-offs
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Consider: Stage ingredients and complete suitable measuring, opening and cold preparation at a stable seated station before the stove or oven is active, while keeping heat-side tasks as a separate plan.
Trade-offs
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Perishable foods still require normal temperature control during staged preparation.
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Zucchini, Potato and Feta Frittata
Serves 4 · Prep 15 min · Cook 30 min
Potatoes softened in the pan first, then eggs poured over and finished under the grill. Good hot, better warm, fine cold the next day.
Ingredients
8 eggs (408 g)
450 g potatoes, skins on, thinly sliced
300 g zucchini, coarsely grated
1 onion, finely sliced (150 g)
75 g feta, crumbled
60 ml milk (62 g)
35 ml extra-virgin olive oil (32 g)
15 g flat-leaf parsley, chopped
25 g parmesan, finely grated
2 g iodised table salt
Ground black pepper, to taste
Approximate per serving
1561 kJ / 373 kcal · protein 22.1 g · carbohydrate 18 g · fibre 3 g · fat 22.9 g · sodium 631.1 mg
Method
Squeeze the grated zucchini hard in a clean tea towel over the sink. It holds a surprising amount of water and a wet frittata never sets properly in the middle.
Warm the oil in a 24 cm ovenproof frying pan over medium-low heat and cook the potato and onion, covered, for 12-15 minutes, turning occasionally, until the potato is tender enough to cut with the side of a spoon.
Stir the zucchini through and cook 3 minutes more.
Beat the eggs with the milk, salt and pepper and pour them over. Scatter the feta and parmesan on top and cook 8-10 minutes over low heat, until the edges are set and only the centre wobbles.
Finish under a hot grill for 3-4 minutes, until puffed and just set. Take it out while the middle still has the faintest movement; it carries on cooking in the pan.
Rest 5 minutes, scatter the parsley over and cut into wedges.
Serve
Eggs left deliberately soft are not fully cooked. Guidance is to avoid undercooked egg if you are pregnant, over 70, under 2, or your immune system is low or suppressed — which includes many people on immune-modifying medicines. Cook it until the egg is firm all through: it costs this dish a little tenderness and nothing else.
Tomorrow
Keeps 2 days and is good cold in a lunchbox.
Safety and storage
Keeps
3 days refrigerated below 5°C
Reheat to
steaming hot, at least 60°C
Cool and cover within two hours of cooking; split large amounts into shallow containers so they chill quickly. Reheat until steaming hot, at least 60°C.
Cooking for a diagnosed coeliac diet, where getting gluten out is the treatment and the rest is making that easy to live with. Diagnosis, testing and follow-up stay with your own team, and no recipe can vouch for your kitchen or a manufacturer’s production line.
