- 800 g zucchinis, very fresh
- 6 mint leaves, + extra to serve
- 5 spring onions, finely chopped + extra to serve
- 8 eggs, medium
- 2 tablespoon(s) olive oil, for the frying
- 100 g feta cheese, cut into cubes, to serve
- 1/2 tomato, peeled and cut into cubes, to serve
Greek zucchini omelet – Tirititim
Diet based on cereals, pulses, nuts, seeds, vegetables, fruits and other animal foods such as honey and eggs. Excludes meat, fish, mollusks.
Gluten Free Diet
Excludes foods containing gluten, such as wheat, barley, rye and their by-products.
Nuts Free Diet
It is usually followed when someone is allergic to nuts.
Low in Sugars Diet
Limits all sources of added sugars and encourages the reduction of high-carbohydrate (high glycemic index) foods. A claim that a food can be classified as LS can be made when it contains less than 5 gr of sugars per 100 gr of solid food or 2.5 gr of sugars per 100 ml of liquid food.
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- Cut the zucchini into 3-5 mm cubes and add them to a colander.
- Sprinkle with a little salt and allow 30 minutes for them to extract their excess water.
- If you want, rinse and “drain” them by squeezing them in a towel. Otherwise, simply allow 30 minutes to 1 hour for them to drain well.
- Transfer the zucchini into a bowl, add the mint, the spring onions, salt, pepper, and mix well.
- Place a 28 cm frying pan over medium heat, add the olive oil, the vegetables, and sauté for 4-5 minutes.
- At the same time, beat the eggs well and add them to the pan.
- With a fork, check if the omelet is cooked through and with a plate, flip it over and cook it on the other side, too.
- Serve it garnished with the mint, the spring onions, the feta cheese, and the tomato.
Nutrition information per portion
Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.
Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.
Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.
The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.
Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.
It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.
They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.
A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily
*Based on an adult’s daily reference intake of 2000 kcal.
*To calculate nutritional table data, we use software by