I love this time of year when so many fresh vegetables are in season, which also means there’s lots of value to be had in the vegetable section of the supermarket too. Here’s a list of just some of the vegetables that are in season now so look out for them when you are shopping and take advantage of their freshness and value:
- Broccoli
- Cabbage
- Carrots
- Cauliflower
- Courgettes
- Green beans
- Leeks
- Mangetout
- Parsnips
- Peas
- Potatoes
- Rhubarb
- Spinach
- Turnips
A kind neighbour has been supplying us with courgettes from his garden for the last few weeks so I’ve been researching interesting recipes to use them up. We constantly have lots of fresh eggs from our hens so I thought the courgettes would work well in an omelette or frittata. I checked out a few recipes for guidance and then came up with my own recipe as I went along – my favourite type of cooking!
The frittata was delicious and filling. We had it for tea with some salad, and then I took a slice to work for my lunch the following day. You can experiment with different ingredients such as herbs and other vegetables – chopped peppers would work well. It’s a great way to use up leftover boiled potatoes too. It would also be good to try different types of cheese. The variations are endless!
Courgette & Potato Frittata
This frittata is packed full of nutrients, and toddlers, children and adults will all love it!
Makes 4-5 servings
2 medium potatoes, peeled & boiled
1 large courgette, chopped
4 whole eggs
2 egg whites
50ml low-fat milk
30g grated low-fat cheddar
1 tbsp olive or rapeseed oil
1 tbsp water
Freshly ground black pepper
Chop the potatoes into cubes. Slice the courgettes into rounds (about 1cm thick). If the rounds are big, chop them in half or quarters.
Add the courgettes to a large non-stick frying pan with the water and fry over a low-medium heat until they start to soften and colour slightly – this will take 5-7 minutes. Then remove the courgettes to a bowl and cover to keep warm.
Add the oil to the pan, then tip in the potatoes and sauté for 1-2 minutes to allow them to heat through. Add back in most of the courgettes to the pan, keeping a few back for decoration on the top.
Meanwhile, beat the eggs in a jug with the milk and some freshly ground black pepper. Pour this over the potato and courgettes. Sprinkle over the cheese and arrange the remaining courgettes on top.
Cook over medium-low heat until the egg mixture is almost set but the top is still loose (this will take 3-4 minutes).
Place the frying-pan under a heated grill. Grill until the top is set and golden brown, about 4 minutes. Using a rubber spatula, loosen the frittata from pan and slide the frittata onto a cutting board or plate. Cut the frittata into wedges. Serve with a mixed salad.
Nutrition information (per serving based on 4 servings):
167 calories, 13g protein, 11g fat, 3.2g saturated fat, 4.6g carbohydrate, 0.6g fibre
High in Iron, Iodine, Vitamin C, Folic Acid, Calcium
