Makes 12 servings
Dietitian Lindsay buys free-range eggs from her co-worker and has found a new appreciation for fresh eggs in this colorful frittata.
Ingredients
1 | butternut squash, peeled and cubed (about 4 to 5 cups/1 to 1.2 L) | 1 |
1 | package (10 oz/300g) frozen chopped spinach, thawed and drained | 1 |
1 1/2 cups | cubed peeled potatoes | 375 mL |
3/4 cup | thinly sliced red onion | 175 mL |
8 | eggs | 8 |
1/2 cup | 1% milk | 125 mL |
Freshly ground black pepper | ||
1 cup | shredded Cheddar cheese | 250 mL |
1/2 cup | crumbled feta cheese | 125 mL |
Preheat oven to 400°F (200°C).
13-by 9-inch (3L) baking dish, lightly greased.
Serve with a green salad or a steamed green vegetable such as peas, beans or edamame. To boost the protein in this meal, sprinkle the salad or vegetable with toasted nuts or seeds.
Instructions
Step 1
Place squash in a large microwave-safe bowl and cover with plastic wrap, leaving a corner open to vent. Microwave on High for about 5 minutes or until fork- tender. Drain off excess liquid. Gently stir in spinach, potatoes and red onion. Spread in prepared baking dish.
Step 2
In a bowl, whisk together eggs and milk. Season to taste with pepper. Pour over vegetables and stir gently to distribute. Sprinkle evenly with Cheddar and feta.
Step 3
Bake in preheated oven for 35 to 40 minutes or until eggs are set.
Tips
Butternut squash can be difficult to peel. To make the task easier, first cut the squash in half crosswise, to create two flat surfaces. Place each squash half on its flat surface and use a sharp utility knife to remove the tough peel.
Nutrition & Notes
Very high in: Vitamin A and vitamin B12
High in: Magnesium, folate and riboflavin
Diabetes Food Choice Values:
½ Carbohydrate
1 Meat & Alternatives
1 Fat
Did you know?
In a frittata, the ingredients are mixed in with the eggs; in an omelet they are folded inside cooked eggs.
Contributor Lindsay Mandryk, Dietitian, British Columbia, © Cook! Dietitians of Canada. 2011. Published by Robert Rose Inc.
Original source: Butternut Squash, Spinach and Feta Frittata (cookspiration.com), 2014.