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