Butternut Squash, Watercress & Feta Frittata
Yet another simple lunch or light meal that is so quick to make debunking the myth that food takes ages to make.
The creamy and seasonal butternut squash contrasts beautifully with the peppery watercress and sharpness of the feta to create a taste explosion on the tongue….just delicious.
Enjoy – Jo x
BUTTERNUT SQUASH, WATERCRESS & FETA FRITTATA
Equipment
- Saucepan preferably with lid to steam the squash, if you don't have a lid, cover with a sheet of foil when needed.
- Small frying pan about 20cm diameter
- Large sharp knife to chop the squash
- Peeler or you may use a small sharp knife
Ingredients
- 1/2 butternut squash* about 250g, once peeled
- 1 tbsp rapeseed, olive or vegetable oil
- 4 eggs try to use free range/organic eggs if possible for ethical reasons
- 4 tbsp milk or you can use water
- 1 heaped tsp mild/Dijon mustard** optional but does give a lovely flavour
- good handful of watercress or you can use spinach
- 50 g feta cheese diced
Instructions
- Cut the butternut squash in half, scoop out the seeds with a spoon, then peel. Chop into 2 cm chunks then either steam or boil in a little water in a covered pan for 5 - 10 mins until just starting to soften. Once cooked, drain and set aside to cool a little.
- Beat the eggs, milk and Dijon mustard together then season with a little salt and pepper.
- Heat a small frying pan (about 20cm) with the oil then add the squash. Leave to brown then turn over.
- Turn the heat to medium/low, scatter the watercress and feta amongst the squash then pour over the eggs.
- Leave to cook until the edges start to set, then cover. Leave to cook for 10 - 12 mins.
- Meanwhile, preheat your grill. Cover the handle of the pan (unless it is oven friendly) with the foil then pop under the grill. I tend to just heat the oven to its highest setting.
- Once the top is set, it is ready. Cut into wedges and serve. I popped a handful of tomatoes in a pan to char then served these on the side drizzled with balsamic vinegar.
Notes
The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market.
Thank you
Card Donations PayPal Donations
Nutritional Benefits:
Butternut Squash: Contains carotenes which help to prevent certain cancers, reduce inflammation and protect the skin from sun damage. It is a good source of the antioxidant vitamins A (essential for good eye health and vision) C, E and B vitamins along with calcium, potassium and magnesium. Like all fruits and vegetables, it is a source of soluble fibre.
Watercress is a powerhouse of nutrients providing good amounts of vitamin A, C (immunity and wound healing) and K (good bone and blood health), potassium and calcium. It also is a rich source of plant chemicals (that may reduce or minimise certain cancers including one which help to block the action of cells linked with lung cancer.
It belongs to the brassica vegetable family which all have the ability to help prevent chronic diseases, including cardiovascular diseases, type 2 diabetes, neurodegenerative disorders and various forms of cancers and more. The antioxidants have the ability to reduce what is called oxidative stress and the presence of free radicals in our body. These have the potential to cause inflammation, neurodegenerative disorders such as Alzheimer’s and Parkinson’s disease, increase the signs of ageing and cell changes which can lead to cancer.
Eggs are an excellent all round food offering protein and amino acids needed by the body for it to repair itself. They contain many nutrients including vitamin A to benefit eye health, vitamin B12 (fighting depression and tiredness), vitamins D and K (keeping bones strong), iron, zinc and choline (a nutrient needed for the development of memory and learning in the brain).
Cheese is an excellent source of protein, vitamin D, calcium (needed for strong bones) as well as other various vitamins and minerals. There is still a lot of conflicting advice on eating saturated fats in dairy foods but recent research has shown that they have little effect on the heart or risks of strokes and may decrease the risk of type 2 diabetes. Like most foods, they should not be eaten in vast amounts but certainly as part of a healthy diet.