Baked Omelet with Zucchini, Leeks, Feta, and Herbs

This classic Greek dish can be prepared several hours in advance and brought to room temperature before serving. A spoonful of the Smoky Tomato Relish (page 200) makes a suitable condiment.

Cooking Light SEPTEMBER 2005

  • Yield: 16 servings (serving size: 1 piece)


  • 3/4 cup water
  • 1/4 cup uncooked long-grain rice
  • Cooking spray
  • 2 1/4 cups thinly sliced leek (about 3 medium)
  • 4 cups shredded zucchini (about 2 medium)
  • 1/2 cup egg substitute
  • 1 1/2 tablespoons chopped fresh mint
  • 1 tablespoon chopped fresh dill
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 4 large eggs, lightly beaten
  • 1/2 cup (2 ounces) crumbled feta cheese


Bring water to a boil in a medium saucepan; add rice. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Place rice in a large bowl.

Preheat oven to 325°.

Heat a large nonstick skillet over medium-low heat. Coat pan with cooking spray. Add leek; cover and cook 12 minutes or until tender, stirring occasionally. Remove from pan; add leek to rice. Coat pan with cooking spray; increase heat to medium. Add zucchini; cook 6 minutes or until tender, stirring occasionally. Remove from pan; add zucchini to rice. Add egg substitute and next 5 ingredients (through eggs) to rice mixture; stir until blended.

Pour egg mixture into an 8-inch square baking dish coated with cooking spray. Sprinkle with cheese. Bake at 325° for 35 minutes or until golden brown and set.

Nutritional Information

Amount per serving
  • Calories: 60
  • Calories from fat: 35%
  • Fat: 2.3g
  • Saturated fat: 0.9g
  • Monounsaturated fat: 0.6g
  • Polyunsaturated fat: 0.4g
  • Protein: 3.9g
  • Carbohydrate: 6.4g
  • Fiber: 0.8g
  • Cholesterol: 54mg
  • Iron: 1mg
  • Sodium: 154mg
  • Calcium: 42mg