Always check the labels of the products you use.
Method
- 1
Mix. Mix the salt into the grated squash. Put the squash in a colander, weigh it down, plus let it tip off the liquid for an hour or so. Mix the drained squash and onion.
- 2
Heat the oven. Fry in olive oil in a (2 tablespoons) big skillet till soft, around 20 minutes; the vegetables will greatly diminish in volume. Taste and add salt if it needs it with extra salt and pepper. Heat the oven to 200°C.
- 3
Mix (2). Beat together the cheese, eggs, and flour in a big bowl. Tip in the cooked squash, emptied of any liquid if you need to. Mix well.
- 4
Bake. Drizzle olive oil into a (1 tablespoon) 9" or 10" cast iron skillet, plus heat the skillet on the stovetop till this oil is very hot. Spread this vegetable mixture uniformly in the pan. Bake the frittata for around 20 to 25 minutes, till it's light golden brown on top.
- 5
Bake (2). Take it out of the oven, and serve hot, in wedges. Fat grams, or cholesterol, this is one great put to use an egg substitute if you're counting calories. A standard 425 g tub is the right amount.
Storage
Keep covered and eat within a few days; freeze leftovers if the dish allows it.
Why this label?
13 g protein for 165 kcal = 7.9 g per 100 kcal, so protein gives about 32% of the energy. High protein needs at least 20% (5 g per 100 kcal), the condition in the Annex to EU Regulation (EC) No 1924/2006. How we decide
EU nutrition claims
- Low sugars: 3 g sugars per 100 g (limit ≤ 5 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 118 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
0 g per serving
0 % of the 50 g daily maximum · 0 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- mixing bowl
- scales
- baking tin or tray
Nutrition per serving Calculated from USDA FoodData Central
| Per serving | Amount |
|---|---|
| Energy | 165 kcal |
| Protein | 13 g |
| Carbohydrate | 8.5 g |
| of which sugars | 3.5 g |
| of which free sugars | 0 g |
| Fat | 8.7 g |
| of which saturates | 4 g |
| Fibre | 1.4 g |
| Salt | 0.99 g |
Protein per 100 kcal
7.9 g meets High protein (≥ 5 g per 100 kcal = 20% of energy, and ≥ 10 g per serving)
Calculated from USDA FoodData Central ingredient values
