, Step by step
Roasted squash and herb frittata with watercress salad
Serve with homemade chutney and some chunky bread for a perfect summer lunch.
Method
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Step 1
Roast the squash in the oven with 15ml of olive oil and 1 crushed clove of garlic, until golden and soft.
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Step 2
Heat the remaining 15ml of the olive oil in a non-stick frying pan and add the chopped onion. Cook until soft and lightly brown.
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Step 3
In a bowl, mix together the eggs and the grated cheese and season with salt and pepper.
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Step 4
Add the roasted squash to the frying pan and on a low heat add the egg mix, stir until the eggs set, then add the chopped coriander and mix in.
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Step 5
Place in the oven and leave until just set and wobbly in the middle.
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Step 6
Leave to rest for a few minutes and then turn out onto a chopping board. Now cut into wedges and serve with the watercress salad.
Nutrition
A frittata or baked omelette is a great way to put a healthy meal together quickly using eggs – which contain lots of different vitamins and minerals and of course protein – and vegetables.
The English word ‘squash’ is derived from a Native American word ‘askutasquash’ meaning ‘a green thing eaten raw’ and it was the Native Americans who were early cultivators of these plants, growing them alongside corn and beans.
Squash are part of the cucumber and marrow family and are generally cooked as vegetables but apparently they are classified by botanists as a type of berry, technically making them a fruit!
Mark’s lovely recipe uses a really piquant cheese – gruyere – this means that you get all the delicious flavour of the cheese but you only need to use a small amount so you are not adding too much extra fat to this dish.
The frittata and salad should provide you with about 2 portions of vegetables from your daily 5, depending on how much watercress and rocket salad you eat!
DR JULIET GRAY, COMPANY NUTRITIONIST
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