Sweet Potato and Apple Frittata
Healthy, because
Even smarter
Nutritional values
Sweet potatoes contain plenty of energy-giving carbohydrates and a lot of beta-carotene. As an antioxidant, the carotenoid has the property to intercept cell-damaging free radicals. In addition, it is converted into vitamin A in the body on demand - this is what our eyes enjoy most.
The frittata is ideal for the recycling of leftovers. If there are still potatoes left over from the previous day, you can replace the sweet potatoes with dese. For the extra taste you can add a piece of grated Parmesan cheese to the egg mixture.
(Percentage of daily recommendation)
| Calorie | 411 cal. | (20 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 44 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.8 g | (23 %) |
| Vitamin A | 2 mg | (250 %) | ||
| Vitamin D | 3.3 μg | (17 %) | ||
| Vitamin E | 11 mg | (92 %) | ||
| Vitamin K | 206.5 μg | (344 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 6.5 mg | (54 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 182 μg | (61 %) | ||
| Pantothenic acid | 3 mg | (50 %) | ||
| Biotin | 40 μg | (89 %) | ||
| Vitamin B₁₂ | 2.2 μg | (73 %) | ||
| Vitamin C | 65 mg | (68 %) | ||
| Potassium | 981 mg | (25 %) | ||
| Calcium | 181 mg | (18 %) | ||
| Magnesium | 84 mg | (28 %) | ||
| Iron | 5.3 mg | (35 %) | ||
| Iodine | 22 μg | (11 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 4.4 g | |||
| Uric acid | 72 mg | |||
| Cholesterol | 438 mg | |||
| Complete sugar | 15 g |
Ingredients
- Ingredients
- 400 grams Sweet potato
- salt
- 1 Apple
- 1 Tbsp lemon juice
- 200 grams fresh Spinach
- 2 scallions
- 1 garlic clove
- 8 eggs
- 60 milliliters milk
- freshly ground peppers
- Nutmeg
- 2 Tbsps vegetable oil
- 4 slices Whole Wheat Toast
Preparation steps
Rinse potatoes and boil in salted water for 20 minutes, Drain, rinse with cold water, peel and let cool. Rinse apple and cut into quarters, remove seeds and cut into narrow columns. Mix with lemon juice.
Rinse spinach and blanch in boiling salted water. shock in cold water, drain and coarsely chop. Rinse and slice scallions. Peel and mince garlic. Mix eggs with the milk and season with salt, pepper and nutmeg.
Cut cooled potatoes into small cubes.
Heat oil in a pan and sauté garlic, scallions and potatoes. Add apples and spinach. Stir to evenly distribute ingredients in pan and pour in egg mixture. Cook until golden brown.
Remove frittata from pan. Slice and serve with toast.
