21 Jan Sweet Potato Frittata
Sweet potatoes are extremely nutritious and unlike white potatoes, they can be counted as part of your 7 a day. Their orange flesh is packed with beta-carotene, which the body converts to Vitamin A, which helps support our immune system and maintain our vision and healthy skin. They also contain fibre, vitamin C, and potassium. They are incredibly versatile and can be steamed or roasted or used in soups, stews, salads or curries. Here I have used them in an Italian style omelette known as a Frittata.
Serves: 4
#3 portions vegetables per serving
Ingredients:
- 3 tablespoons olive oil (fat)
- 500g sweet potato (carb)
- 2 red onion (carb)
- 4 eggs (protein)
- 2 medium courgettes, coarsely grated (carb)
- 200g fresh young spinach leaves (carb)
Pre-heat the oven to 200C.
Begin by peeling the sweet potatoes, roughly cutting into 1” cubes. Then place on a roasting tray and pour over 1 tablespoon of the olive oil. Toss to coat the potato and roast in the oven for approx. 30 mins until tender and lightly browned.
Meanwhile, heat another tablespoon of olive oil in an ovenproof saucepan approx. 24-26cm in diameter. Finely slice the red onions and cook for approx. 5 mins until soft and lightly golden.
While the onion is cooking heat the last tablespoon of olive oil in a large saucepan, add the spinach, put a lid on it and leave it to wilt for about 2-3 mins, stirring occasionally. Then place in a sieve over a bowl and leave for a few minutes for any water to drain away.
Beat the eggs in a bowl and season well with Himalayan pink rock salt and freshly ground black pepper.
Assemble the frittata by adding the sweet potato to the pan with the onion, then the grated courgette and then the spinach and finally pour over the eggs. Gently move the filling around with a fork to evenly distribute the egg. Cook over a medium heat for 8-10 minutes until set underneath and on the sides.
Then place the pan under a moderately hot grill with the surface about 3-4” from the heat source and cook for a further 5-6 minutes until the frittata is cooked on top. If using a pan with a handle, be careful to keep the handle away from the heat. Check the egg is cooked as it can look cooked on top and still be raw underneath.
Remove from the heat and allow to stand for 5 minutes before cutting into wedges and serving with a large mixed salad of your choice.
TIP: When not detoxing, crumble 100g feta (fat) to the mixture before cooking.