Butternut squash, feta and tomato open omelette

  • 4
  • 204 kcal
  • Easy
  • Vegetarian
  • Dairy

Per 204 g contains

204 kcal 852 kj
10%
12.3 g
17%
5.4 g
27%
5.1 g
5%
1 g
17%

of an adult's recommended intake.
Typical energy values per 100g: 418kj/100kcal

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Authored by
Reviewed by Rose Constantine Smith

Add some colour to the cold winter days with this vibrant variation of a traditional omelette.

Packed full of nutrients and fibre, this delicious recipe is one to add to your list of simple and healthy meal options. It's ideal for a wholesome breakfast, lunch or evening meal.

Ingredients

  • Medium eggs, beaten
    6
  • Butternut squash, cubed
    225g 8oz
  • Feta cheese, cubed
    100g 3.5oz
    Dairy
  • Spinach
    40g 1.4oz
  • Cherry tomatoes
    10
  • Red chilli, deseeded and finely sliced
    1
  • Garlic clove, crushed
    1
  • Balsamic vinegar
    1 tbsp
  • Dried chilli flakes
    1 tsp
  • Mixed salad leaves to serve
    60g 2oz
Show all

Cooking Method

  1. Place a large non-stick pan over a medium heat and preheat the grill to 160°C.
  2. Chop the butternut squash into chunks and place in a microwaveable dish for 4-5 minutes or until slightly softened.
  3. Meanwhile, mix together the crushed garlic, chilli, chilli flakes and balsamic vinegar in a jug. Once mixed, pour into the pan and add the butternut squash to continue softening.
  4. Add the spinach and heat until it begins to wilt.
  5. Pour the eggs over the vegetable mixture and cook. When the omelette begins to cook and firm up, but still has a little raw egg on top, sprinkle over the feta chunks.
  6. Remove from the heat and place under the grill for two minutes until the egg has fully set.
  7. Once cooked, remove from the pan and divide into portions.
  8. Serve and enjoy!

Nutritional Information

Typical Valuesper 100gper 204g serving
Energy
100 kcal
418 kj
204 kcal
852 kj
Fat
of which saturates
6 g
2.6 g
12.3 g
5.4 g
Carbohydrate
of which sugars
3.7 g
2.5 g
7.5 g
5.1 g
Fibre1 g
2.1 g
Protein7.4 g
15 g
Salt0.5 g
1 g

Eggs

Eggs are known as a 'complete' protein source, meaning that they contain all of the nine amino acids (the building blocks of protein) needed by our body. They contain essential fatty acids and are a good source of iron.

If you have been told to watch the number of eggs you eat, due to the cholesterol content, it is a bit of a myth! Studies have shown that the cholesterol contained within an egg has a very small, insignificant effect on blood cholesterol levels. A detailed analysis of the current evidence in 2016 also supported this - with results showing no clear link between egg intake and cholesterol or risk of coronary heart disease. Instead it found that eating one egg a day may actually help to lower the risk of a stroke.

And if you want your omelette runny, that's just fine too. In the past, there were concerns about a risk of contracting salmonella from raw or undercooked eggs. However, guidance from the Food Standards Agency confirms it's now fine to eat your eggs however you want, as long as they carry the British Lion logo.

Butternut squash, tomatoes and spinach

These fibre-rich vegetables will help towards achieving your '5-a-day' target for fruit and vegetables and can also help you to feel fuller for longer. Plus, getting your recommended fibre intake has been shown to be beneficial in managing blood cholesterol levels and reducing risk of heart-related conditions related to diabetes. 

Feta

Feta cheese is a good source of calcium. It also is full of flavour, meaning you don’t have to use as much to get a great taste. It's also much lower in calories (143 fewer calories) and contains less saturated fat (7.7g less) per 100g than a standard cheddar cheese.

Balsamic vinegar

This is a great lower-calorie flavour alternative to oil for use in cooking, which is helpful if you are wanting to lose weight to help manage your diabetes. It also has a low glycaemic index (GI) which can help to keep you feeling fuller for longer, and avoids the sharp rises in blood glucose levels after eating. Note: even though balsamic vinegar is a low-GI food, the sugar content means portion control is still important.

For more healthy eating suggestions, check out our Type 2 Diabetes Diet leaflet.

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