Kale, sweet potato and onion frittata
This Kale, Sweet Potato, and Onion Frittata blends the earthy sweetness of sweet potatoes and kale with savory onions, all bound together by a mixture of egg whites and yolks. It’s baked in the oven for a hearty, nutritious meal suitable for any time of day.
Cook time 10 min
Prep time 10 min
Ingredients:
3 yolks8 egg whites
1 sweet potato
2 tsp olive oil
1 cup onion
1 dash salt
1 dash black pepper
2 cups kale
This nutritious and delicious Kale, Sweet Potato, and Onion Frittata is a perfect meal for breakfast, lunch, or dinner. Combining the rich flavors of sweet potatoes, fresh kale, and savory onions with a blend of whole eggs and egg whites, this dish is both healthy and satisfying.
Instructions:
Preheat your oven to 350°F (175°C).
In a large bowl, whisk together the 3 egg yolks and 8 egg whites until well combined. Season with a dash of salt and a dash of black pepper. Set aside.
Heat 1 tsp of olive oil in a large, oven-safe skillet over medium heat. Add the diced sweet potato and cook, stirring occasionally, until the pieces are tender and lightly browned, about 8-10 minutes.
Add another 1 tsp of olive oil to the skillet. Stir in the chopped onion and cook until the onions are translucent, about 4-5 minutes.
Add the chopped kale to the skillet and cook until it is wilted, about 3-4 minutes.
Distribute the sweet potato, onion, and kale mixture evenly in the skillet. Reduce the heat to low.
Pour the egg mixture evenly over the vegetables in the skillet. Let it cook undisturbed for a few minutes until the edges start to set, about 2-3 minutes.
Transfer the skillet to the preheated oven. Bake until the frittata is set in the center and lightly golden on top, about 12-15 minutes.
Remove the skillet from the oven and let the frittata cool for a few minutes. Slice it into wedges and serve warm.
This Kale, Sweet Potato, and Onion Frittata is an excellent choice for a hearty and healthy meal. It's easy to make, full of nutrients, and versatile enough to be enjoyed at any time of the day. Serve it warm and enjoy the delightful combination of flavors.
Kale, sweet potato and onion frittata FAQ:
Bake the frittata in a preheated oven at 350°F (175°C) for about 12-15 minutes, or until it is set in the center and lightly golden on top.
The frittata is done when it is set in the center and the edges start to slightly pull away from the sides of the skillet. A light golden color on top is also a good indication.
Yes, store any leftovers in an airtight container in the refrigerator for up to 3-4 days. Reheat in the microwave or in the oven before serving.
You can substitute kale with spinach or Swiss chard, as they provide a similar texture and flavor profile when cooked.
An oven-safe skillet around 9 to 10 inches in diameter is ideal for this frittata, allowing it to cook evenly and set properly.
Cooking Tips:
- Ensure the sweet potatoes are evenly cut for consistent cooking.
- If you prefer a richer flavor, you can use whole eggs instead of just whites for some of the eggs.
- Pre-cook the sweet potatoes slightly to reduce overall cooking time and ensure tenderness.
Nutrition Facts
2 ServingsCalories 270kcal
Protein 22g
Carbohydrates 27g
Fiber 6g
Sugar 9g
Fat 13g
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