Recipe: Butternut squash, feta and tomato open omelette

Recipe: Butternut squash, feta and tomato open omelette

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 (serves 4) 

Per serving = 245 kcal

  • 6 medium-sized eggs, beaten 
  • ½ of a butternut squash (flesh only) cubed 
  • 120g feta cheese cubed
  • 3 tbsp spinach 
  • 10 cherry tomatoes 
  • 1 red chilli, deseeded and finely sliced
  • 1 clove garlic, crushed 
  • 1 tbsp balsamic vinegar
  • 1 tsp dried chilli flakes
  • Mixed salad leaves to serve

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 2 minutes until the egg has fully set.
  7. Once cooked, remove from the pan and divide into portions.
  8. Serve and enjoy!

Nutritional information

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 (useful if you are wanting to control calorie intake or lose weight).  This colourful combination of vegetables provides plenty of vitamins and minerals with lots of health benefits. Particularly spinach which is a great vegetarian-friendly source of iron. Packing meals with fibre-packed vegetables can increase daily fibre intake, which 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 great 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 less calories) and contains less saturated fat (7.7g less) per 100g than a standard cheddar cheese.

Balsamic vinegar

This is a great lower calorie 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 article.
 

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