Sweet Potato Frittata
Sweet Potato Frittata sounds exotic, but what is a Frittata? It is considered an Italian “Omelette” and is traditionally prepared in an iron skillet and finished in the oven. The egg mixture is vigorously beaten to allow extra air into the mixture which creates a fluffier texture and allows for a deeper filling, extra ingredients of your choosing are then added and blended through before pouring into a skillet. The mixture is then cooked on a low heat for approx 10- 20 minutes or until the base is cooked but the top is still runny, it is then finished under a salamander grill or in the oven.
In this Sweet Potato Frittata recipe, I used a baking dish to simplify things a bit in case you don’t have an iron skillet or a salamander in your kitchen. So, technically speaking, this isn’t a “real” Frittata, but I’m happy to fake it on this occasion!
This recipe is loaded with Superfoods; Sweet Potatoes, Eggs (naturally), Broccoli, Mushrooms and Chick Peas (Garbanzo Beans). Superfoods are ingredients that are nutrient dense and “super” good for you. This gorgeous, Sweet Potato Frittata uses so many superfood ingredients it is a fabulous way to kickstart the day!
One thing I love the most about a Frittata is it can be prepped the night before and popped in the oven in the morning- a sure fire way to impress your family and guests with a scrumptious breakfast, without having to get up early and prepare anything!
I usually eye-ball this when I’m preparing frittata, but have weighed it up to give an idea of the ratios and quantities of product you want to use to get the best finish. Enjoy!
Sweet Potato Frittata
Equipment
- 1 21 cm square baking tin [8 inch square]
- Electronic digital scales
- Mandoline Slicer optional
Ingredients
- 200 grams Peeled, sliced sweet potato about 3mm thick (about 1/8 of an inch) You could use the mandoline slicer for this
- 2 medium Spring Onion, minced about 45g
- 50 grams Cooked chick peas, garbanzo, drained (Optional) from either a tin, or pre-cooked [Note 1]
- 3 Medium Mushroom, cleaned and sliced 80g
- 50 grams Broccoli florets thinly sliced
- 50 grams Crumbled Feta Cheese
- 20 grams Good quality grated parmesan cheese
- 8 Large Farm fresh eggs
- 140 ml Milk preferably full fat
- 1 teaspoon Salt
- ⅛ teaspoon Ground white pepper
- ¾ teaspoon Hot, smoked Paprika
- Handful fresh coriander [Cilantro] a couple of stalks, remove and mince the leaves. Allow extra for garnish
Instructions
- Lightly oil and line the baking tin with greaseproof paper
- Preheat oven to 180c and place a rack in the centre
- Gather and weigh your ingredients
- Place the sliced sweet potato over the bottom of the lined tin, overlapping each other slightly.
- Add the sliced mushroom and the chickpeas [garbanzos] (if using) on top of the potato
- Crack the eggs into a medium bowl, add the milk and whisk thoroughly. Add the spring onion, broccoli, feta, parmesan, salt, pepper, paprika, coriander/cilantro and give the mix a good stir.
- Pour the egg mixture over the sweet potatoes and mushroom. Top with foil and pop into the oven for 20 minutes.
- Remove the foil, up the temperature to 200c for a further 25 (ish) minutes. It is cooked through when a knife inserted comes out clean and without any liquid.
- Cool on a wire rack for 10+ minutes then carefully remove the frittata (still in the paper) to cool further on the wire rack. When its cool enough to handle, trim the edges and cut into 6 equal sized portions.
Notes
- Replace the chickpeas [garbanzos] with Blackeye peas [if using raw beans, the weight doubles when cooked]
- Replace the brocolli with 1 long sweet red pepper, cleaned and thinly sliced
- Replace the feta cheese with a mature cheddar
- Add 1/4 teaspoon, minced dried chilli flakes
