Vegetable Packed Sweet Potato Frittata Recipe
2
Frittatas are great for using up whatever vegetables you have in the refrigerator or freezer. The trick is to keep it colourful.
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- Vegetable Packed Sweet Potato Frittata Recipe
For a delicious frittata, try peas, corn, chopped cooked spinach or red capsicum (pepper), for a change.
Ingredients
- 250g orange sweet potato or deseeded pumpkin, peeled, cut into 11/2cm pieces
- 4 eggs
- 2 tbsp reduced fat milk
- 2 tbsp flat-leaf (Italian) parsley, chopped (optional)
- 1/2 cup coarsely grated reduced fat cheddar cheese
- Freshly ground black pepper, to taste
- Olive oil
- 1 medium zucchini (courgette), sliced into 1/2cm rounds
- 3 spring (green) onions, finely sliced
- 125g cherry or grape tomatoes, halved
Method
- Steam the sweet potato or pumpkin for about 4 minutes or until just tender. Drain well.
- Place the eggs, milk, parsley (if using) and half the cheese in a medium-sized bowl and whisk with a fork until combined. Season with pepper and set aside.
- Lightly coat a 20cm (base measurement) non-stick frying pan with oil and heat on medium. Add the zucchini and cook for 5 minutes, stirring often, or until the zucchini starts to soften. Add the sweet potato and spring onions and cook, stirring occasionally, for 2 minutes.
- Spread the mixture evenly over the base of the pan and arrange the tomatoes over the top, cut side up, pressing them gently into the vegetables. Carefully pour the egg mixture over the vegetables and cook on medium heat for 5–8 minutes, or until almost set.
- Meanwhile, preheat the grill on high. Sprinkle the remaining cheese over the frittata and cook under the grill for 3–5 minutes until the egg mixture is just set and the frittata is lightly golden on top. Serve warm, or cool in the pan and serve at room temperature.
Serves 4
- Preparation time: 10 minutes
- Cooking time: 20–25 minutes
- Gluten-free
- Carbohydrate: 15g per adult serve, 8g per child serve
Variation: individual vegetable frittatas
- Preheat oven to 180ºC (350ºF/Gas 4). Lightly spray 8 holes of a 1/3 cup non-stick muffin pan with oil.
- Instead of spreading the vegetable mixture over the base of the frying pan (Step 4), stir the cooked vegetables into the whisked egg mixture and then spoon into the muffin holes. Top each with tomato halves and a little cheese.
- Bake for 20–25 minutes or until lightly golden on top and cooked when tested with a skewer.
Serves 8
- Carbohydrate: 5g per frittata
- Preparation time: 15 minutes
- Cooking time: 30–35 minutes
Cook's tips
- If you make the frittata a day ahead, store in an airtight container in the refrigerator
- For school lunches, pack in an airtight container in an insulated bag with an icepack
Extract from the Low GI Family Cook Book, published by Hachette. RRP $35
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