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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)
350 g zucchini, coarsely grated
250 g cherry tomatoes, halved
1 onion, finely sliced (150 g)
90 g feta, crumbled
30 ml extra-virgin olive oil (27 g)
12 g fresh basil, torn
1.5 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 pan over medium-low heat and cook the onion for 8 minutes, then the zucchini for 3 minutes more.
Beat the eggs with the salt and pepper and pour them over. Scatter the tomatoes and feta on top and cook 8-10 minutes on low, until the edges are set and only the centre wobbles.
Finish under a hot grill for 3-4 minutes. Take it out while the middle still has the faintest movement; it carries on cooking in the pan.
Rest 5 minutes, tear the basil 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.
These options describe ways to change the workload around a written recipe method. They do not certify a recipe as accessible or safe for a particular person, and they do not silently rewrite the canonical ingredients, quantities, cooking temperatures or food-safety requirements. Trial the real task and use a different method or recipe when a generic workflow change would be inappropriate.
Workflow option
Reduce the chopping step before changing knife technique
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Trade-offs
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Some or all preparation may be separable from the heat-side work, even when the complete recipe cannot be performed from one position.
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
Moving prep can increase carrying if ingredients and tools are stored far from the seated station.
Perishable foods still require normal temperature control during staged preparation.
Recipes whose current method review records low visual reliance, making them useful examples when comparing methods that depend less heavily on visual checking.
Recipes whose current method uses no more than one cooking vessel, which may reduce pan handling and cleanup without guaranteeing a lighter overall task.
Recipes currently marked as likely possible to prepare seated with an appropriate workstation and ingredient/tool placement.
Zucchini, Tomato and Feta Frittata
Serves 4 · Prep 15 min · Cook 30 min
Eggs with zucchini and tomato and a little feta, cooked slowly and finished under the grill. Good hot, better warm, fine cold the next day.
Ingredients
8 eggs (408 g)
350 g zucchini, coarsely grated
250 g cherry tomatoes, halved
1 onion, finely sliced (150 g)
90 g feta, crumbled
30 ml extra-virgin olive oil (27 g)
12 g fresh basil, torn
1.5 g iodised table salt
Ground black pepper, to taste
Approximate per serving
1205 kJ / 288 kcal · protein 18.6 g · carbohydrate 6.7 g · fibre 2.9 g · fat 20.2 g · sodium 550.7 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 pan over medium-low heat and cook the onion for 8 minutes, then the zucchini for 3 minutes more.
Beat the eggs with the salt and pepper and pour them over. Scatter the tomatoes and feta on top and cook 8-10 minutes on low, until the edges are set and only the centre wobbles.
Finish under a hot grill for 3-4 minutes. Take it out while the middle still has the faintest movement; it carries on cooking in the pan.
Rest 5 minutes, tear the basil 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.
Mediterranean-style everyday cooking with less added sugar and fewer sweetened drinks, which is where current MASLD guidance points. Whether your liver has changed is a clinical question: diagnosis, fibrosis staging and medicines stay with your team.
