Eggs are one of the most easily accessible protein sources out there, so we're always looking for new and creative egg recipes to add to our arsenal—whether it's for a quick pre-workout meal during the week or for brunch on the weekends. (Heck, we even love incorporating eggs into dinner!) This zucchini, tomato, and rice frittata from Kayla Itsines' new book, The Bikini Body 28-Day Healthy Eating & Lifestyle Guide, fits the bill perfectly. It takes just 10 minutes to prep and, as Kayla explains in the book, can be made with fresh rice if you have the time, but is also "a great way to use up any rice leftover from another meal."
And if you'd rather get a little extra time with the snooze button in the morning, you can prep ahead of time. "The frittata can also be cooked the night before and stored in an airtight container in the refrigerator," Kayla explains. Here, the full recipe. (Check out more high-protein breakfast recipes to rev up your morning.)
Prep Time: 10 minutes
Cooking Time: 35 minutes
- 2 tablespoons brown rice
- oil spray
- 1 1/2 teaspoons olive oil
- 1/2 medium zucchini, coarsely grated 1/2 medium tomato, diced
- 1 oz salt-reduced low-fat feta cheese, crumbled
- 2 teaspoons chopped fresh parsley
- 2 large eggs
- 1 slice whole-wheat bread
1. Place the rice and 1/2 cup of water in a small saucepan over high heat and bring to a boil, stirring occasionally. Cover and reduce the heat to medium-low. Simmer for 20 to 25 minutes or until the liquid is absorbed and the rice is tender. Remove from the heat and let stand, covered, for 5 minutes. Set aside to cool.
2. Preheat the oven to 350°F (325°F convection) and grease a 3-in ramekin with oil spray.
3. Heat the oil in a small nonstick frying pan over medium heat. Add the zucchini and tomato and cook for 3 to 4 minutes or until soft, stirring occasionally. Set aside to cool slightly.
4. Place the rice, zucchini, and tomato mixture, feta, and parsley in a mixing bowl and stir until well combined. Transfer to the prepared ramekin.
5. Whisk the eggs and 2 tablespoons of water together in a small bowl. Pour the egg mixture into the prepared ramekin. Bake in the oven for 15 to 20 minutes or until golden and set.
6. Meanwhile, toast the bread to your liking. Serve the frittata with the toast on the side.
From The Bikini Body 28-Day Healthy Eating & Lifestyle Guide by Kayla Itsines. Copyright © 2016 by the author and reprinted by permission of St. Martin's Press.