Spinach and Courgette Omelette with Roasted Vegetables

For five people (quantities for ten are given below)

For the omelette:
5 medium-sized eggs
300g small or medium-sized courgettes
300g baby spinach leaves
1 small onion, peeled
about 30g butter
200ml single cream
salt and black pepper
butter for the tray
5 pitta bread, to serve
For the roasted vegetables
160g potatoes, peeled if wished
160g carrots
40ml olive oil
salt and pepper to taste
For the salad:
300g firm, ripe tomatoes
80g fresh coriander leaves
40ml olive oil
1-1½ tbsp lemon juice (15-25ml)

Method

1. Heat the oven to 190C/375F/gas 5. Next prepare the vegetables for roasting by chopping the potatoes and carrots into bite-size chunks.
2. Toss the chunks in the olive oil and place them in an oven tray. Sprinkle over a little salt and pepper, place the tray in the oven and cook until the vegetables are soft.
3. Next prepare the salad. Slice the tomatoes thickly and cut them into bite-size pieces. Roughly chop the coriander leaves and mix them with the tomatoes. Dribble over the olive oil and sprinkle over the lemon juice and toss the salad gently.
4. To prepare the omelette, chop the onions, spinach and courgettes into small pieces.
5. Heat the butter in a frying pan over low heat, add the chopped onions and cook until they are soft. (Be careful not to let them brown.) Add the courgettes, cover and cook until they are just beginning to get soft. Add the spinach leaves and cook, stirring occasionally, until the spinach has reduced to half their volume.
6. Whisk or beat the eggs and cream together and season with salt and pepper.
7. Butter a deep oven tray, place the cooked vegetables in the tray and pour the egg mixture over the vegetables. Bake for 20 minutes. Serve a pitta bread with each portion of omelette and salad.

Each serving provides:
Kcal: 676
Protein: 19.6g
Fat: 43.3g (of which saturated fat 17.9g)
Carbohydrate: 51.4g (of which sugars 10.3g)
Fibre: 5.6g

Nutrition Point:

a) This recipe is high in vitamin A, in vitamin B12 and in vitamin E and high in calcium and in iron.

Serving Suggestions:

a) Chopped bacon or pancetta could be added for a non-vegetarian version.
b) Replace the cream with skimmed milk or a dairy-free alternative to reduce the fat content.
c) Change the omelette by, for instance, using chopped mushrooms instead of courgettes and spinach. Another variation would be to replace the tomato-courgette salad with slices of tomato placed on top of the omelette before cooking.
d) This omelette, on it's own, is a satisfying breakfast or brunch.

For ten people

For the omelette:
10 medium-sized eggs
600g small or medium-sized courgettes
600g baby spinach leaves
2 small onions, peeled
about 30g butter
400ml single cream
salt and black pepper
butter for the tray
10 pitta bread, to serve
For the roasted vegetables:
320g potatoes, peeled if wished
320g carrots
80ml olive oil
salt and pepper to taste
For the salad:
600g firm, ripe tomatoes
160g fresh coriander leaves
80ml olive oil
2-3 tbsp lemon juice (30-45ml)

Feedback

If you cook this dish please complete this recipe feed back form and return it to the Food Chain. It will help us greatly in deciding the final line up of recipes for the cook book and to ensure that all recipes are correct and work! Don’t forget to let the office know you are cooking this dish as they will send along a photographer – you and your dish may appear in the cook book.

« back