Scrambled Eggs and Zucchini
This zucchini recipe brings you a flavorful dish loaded with vegetables and low-fat dairy.
- Yield
- 4 Servings
- Serving size
- 1/4 of recipe
- Rating
- 3.20 of 5 (20 ratings)
Food groups
- Dairy: 1/2 cups
- Vegetables: 1/2 cups
Ingredients
- 2 cups zucchini (chopped)
- 1/2 cup onion (diced)
- 1/4 green or red pepper
- 1 egg
- 1/4 cup low-fat milk
- 2 tablespoons canola oil
- 1 tablespoon garlic and herb seasoning mix
- 1/4 cup Parmesan cheese
- 1/4 cup cheese, low-fat shredded (use your favorite)
Directions
- Wash hands with soap and water.
- Wash and chop zucchini, measure out about 2 cups.
- Dice the onion and pepper, set aside along with the zucchini.
- Stir the egg and milk together and set aside.
- Sauté the vegetables in oil on medium heat.
- Remove from the pan.
- Scramble the egg mixture until cooked thoroughly.
- Stir in the vegetable mixture and fold together.
- Cook together until temperature reaches 145 °F. Sprinkle the seasoning and cheese on top.
- When the cheese is melted, serve warm.
- Add fresh or other dried herbs as desired.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 149.99 |
| Total Fat | 11.55 g |
| Saturated Fat | 2.82 g |
| Monounsaturated Fat | 6 g |
| Polyunsaturated Fat | 2 g |
| Linoleic Acid | 2 g |
| α-Linolenic Acid | 0.6 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 61.03 mg |
| Carbohydrates | 5.65 g |
| Dietary Fiber | 0.99 g |
| Total Sugars | 3.39 g |
| Added Sugars included | 0 g |
| Protein | 6.45 g |
| Calcium | 136 mg |
| Potassium | 226 mg |
| Sodium | 150.92 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 20 mg |
| Phosphorus | 128 mg |
| Selenium | 7 mg |
| Zinc | 1 mg |
| Vitamin A | 59 mcg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.4 mcg |
| Vitamin C | 15 mg |
| Vitamin D | 1 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 8 mcg |
| Folate | 25 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.2 mg |
| Niacin | 0 mg |
| Choline | 53 mg |
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Source
Recipe by: Original recipe name - Zucchini Recipe
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/scrambled-eggs-zucchini. Federal works are public domain in the United States.