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Thursday, 27 September 2018

Autumn Frittata with Butternut Squash and Spinach


Ingredients
Serves Six Slices
1 ½ teaspoons oil
2 cups cubed butternut squash (cut into small bite-sized cubes)
1 ½ oz. prosciutto, thinly sliced and chopped
1 cup chopped fresh spinach
8 large eggs
1/3 cup non-fat plain Greek yogurt (like Fage)
1/4 teaspoon salt, to taste (plus a sprinkle more for the squash)
¼ teaspoon black pepper (plus a sprinkle more for the squash)
½ teaspoon dried rubbed sage
½ teaspoon dried thyme
2 oz. Parmesan cheese, finely shredded/grated

Directions:
1. Pre-heat your oven to 350º F  180º C  gas mark 4-moderate.
2. Bring the oil to medium heat in an 8”-10” oven-safe non-stick skillet/frying pan over medium heat. Add the cubed butternut squash and stir to coat. Sprinkle with a bit of salt and pepper to taste. Cook, stirring regularly, for 6 minutes. Add the chopped prosciutto and stir together. Continue to cook for an additional 2 minutes. Add the chopped spinach and stir. Cook for 2 more minutes, stirring a few times, until the squash is softened and a bit browned and the spinach is wilted.
3. While the squash is cooking, break the eggs into a large mixing bowl and whisk together until just combined. Add the yogurt, salt, black pepper, sage, thyme and shredded/grated parmesan and stir together until mixed.

4. When the squash, prosciutto and spinach are cooked, transfer them into the bowl containing the egg mixture and stir together. Spray the skillet/frying pan you used liberally with cooking spray and then pour the egg mixture into the skillet. Cook on a burner set to medium heat for 5-7 minutes until the very outside edge of the frittata starts to turn opaque/look cooked. Transfer the skillet into the oven and cook for 15-17 minutes until the centre is set. Let cool for 5 minutes, then slice into 6 slices and serve. 

Nutrition Per Slice:
Fat 11g Carbs 7g Protein 15g
From an original idea here
For help with weight/measurement conversion see here




Although a fruit, butternut squash is used as a vegetable that can be roasted, toasted, pureed for soups, mashed and used in casseroles.

In Australia it is regarded as a pumpkin, and is used interchangeably with other types of pumpkin.

Butternut squash finds common use in South Africa. It is often prepared as soup or grilled whole. Grilled butternut is typically seasoned with spices such as nutmeg and cinnamon, or stuffed ... for example spinach and feta before wrapped in foil and then grilled. The grilled butternut is often served as a side dish to braais (barbecues) and the soup as a starter dish.

It is a good source of fibre, vitamin C, manganese, magnesium and potassium. It is also an excellent source of Vitamin A and Vitamin E.

Preparation:
The fruit is prepared by removing the skin, stalk, and seeds, which are not usually eaten or cooked. However, the seeds are edible, either raw or roasted, and the skin is also edible and softens when roasted. One of the most common ways to prepare butternut squash is roasting. To do this, the squash is cut in half lengthwise, lightly brushed with cooking oil, and placed cut side down on a baking sheet. It is then baked for 45 minutes or until it is softened. Once roasted, it can be eaten in a variety of ways.

The above information taken from here

You will find a variety of articles and recipe ideas within this blog. It is important to note, not all may be suitable for you. If you have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. 

All the best Jan

28 comments:

The Joy of Home with Martha Ellen said...

I've never used yogurt in my frittatas, Jan. I'm sure it would add a creamy texture. Sounds great with the butternut squash. Thanks for the recipe ideas. ♥

Linda said...

I love butternut squash. They last a long time on the shelf, too. I cooked some and just sprinkled a bit of cinnamon on it before I mashed it up and served it to a friend who liked it very well. I see no reason to add sugar with the cinnamon as some do in recipes.

Valerie-Jael said...

This sounds delicious, thanks for sharing. Valerie

Tom said...

...I need to try this.

Iris Flavia said...

I don´t know, last year we tried squash for the first time - and could taste no difference to potatoe... Did we do something wrong, I wonder.

Christine said...

Lovely ingredients for a frittata!

William Kendall said...

That sounds like it would be filling.

Elephant's Child said...

I adore frittata and eat them all year round. I must add yoghurt to the next one.

Lowcarb team member said...

Iris Flavia said:
"I don´t know, last year we tried squash for the first time - and could taste no difference to potatoe... Did we do something wrong, I wonder."

Hello Iris
I think butternut squash can taste a little sweet and is similar to Pumpkin and Sweet Potato mixture, for me I think butternut squash works so well when using it with savoury dishes, like this recipe suggestion.

Many thanks for your comment.

All the best Jan

Chris Lally said...

Sounds like the perfect autumn dish!

Victor S E Moubarak said...

This sounds very tasty.

God bless.

bill burke said...

This sounds great and I love butternut squash.

sandy said...

I'm showing my cook this one!! I hope he will make it for me.

sheila 77 said...

This is so well-timed, Jan, as we are looking this morning for new vegetarian recipes. I am going to bookmark this right away. Thanks!

Jo said...

It looks delicious and I love squash, one of my favourite vegetables.

Jean said...

We had this for lunch today with a salad and there's plenty left for tomorrow as well. It is delicious and very filling!
Another way I use butternut squash is to cube and roast it and serve on a spinach salad with feta cheese and toasted pine nuts. A comforting warm salad for colder days
All the best, Jean

Amy Purdy said...

This sounds good. I made one similar to this the other night.

Sami said...

I often use butternut in soups or roasted with other vegetables and love it.

DMS said...

I have never made a frittata- but I love the idea of using yogurt in them. Also- the ingredients sound so tasty. I would love to have a piece of this for lunch today. :) Thanks for sharing.
~Jess

Cheryl mylittlepieceofengland said...

I haven’t tried butternut in a frittata, sounds delicious xx

Martha said...

I always like a good Frittata. And this one looks delicious!

Out on the prairie said...

I use it as I would pumpkin or sweet potatoes. Made some nice bars this morning to take to church tomorrow

Debbie said...

this is a great recipe. i love butternut squash, a frittata or quiche!!! a good suggestion to pair them together!!!

Crafty Green Poet said...

that looks delicious

carol l mckenna said...

Oh ~ Frittatas are so delish! Great recipe ^_^

Happy Day to You,
A ShutterBug Explores

Lisa said...

Greek yogurt is featuring a lot on our menu since Graham has changed his diet.
Lisa x

NCmountainwoman said...

Looks yummy. I'll definitely try this one.

Magic Love Crow said...

I could eat this everyday! Thank you Jan! Big Hugs!