Kale, sweet potato and onion frittata
Enjoy a nutritious and delicious breakfast with this Kale, Sweet Potato, and Onion Frittata recipe. Made with egg yolks and whites, sweet potato, sautéed onions, and fresh kale, this frittata is seasoned with a dash of salt and pepper for the perfect blend of flavors. Whip up this easy, healthy dish in no time for a protein-packed start to your day!
- 20 Apr 2024
- Cook time 10 min
- Prep time 10 min
- 2 Servings
- 8 Ingredients
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.
Ingredients:
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.
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.
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.
| Nutrition Facts | |
|---|---|
| Serving Size | 370 grams |
| Energy | |
| Calories 270kcal | 11% |
| Protein | |
| Protein 22g | 15% |
| Carbohydrates | |
| Carbohydrates 27g | 8% |
| Fiber 6g | 16% |
| Sugar 9g | 9% |
| Fat | |
| Fat 13g | 15% |
| Saturated 3.23g | 11% |
| Cholesterol 280mg | - |
| Vitamins | |
| Vitamin A 720ug | 80% |
| Choline 220mg | 41% |
| Vitamin B1 0.21mg | 18% |
| Vitamin B2 0.93mg | 71% |
| Vitamin B3 1.39mg | 9% |
| Vitamin B6 0.43mg | 25% |
| Vitamin B9 110ug | 27% |
| Vitamin B12 0.62ug | 26% |
| Vitamin C 70mg | 79% |
| Vitamin E 2.07mg | 14% |
| Vitamin K 260ug | 219% |
| Minerals | |
| Calcium, Ca 240mg | 19% |
| Copper, Cu 0.21mg | 0% |
| Iron, Fe 2.50mg | 23% |
| Magnesium, Mg 60mg | 15% |
| Phosphorus, P 210mg | 17% |
| Potassium, K 840mg | 25% |
| Selenium, Se 40ug | 71% |
| Sodium, Na 380mg | 25% |
| Zinc, Zn 1.24mg | 11% |
| Water | |
| Water 310g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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