Sweet Potato Frittata
Eggs contain a lot of biotin, which is important for strong nails and hair. In addition, the high-quality protein saturates well and keeps us slim and fit. Due to the anthocyanins and carotenoids, the orange sweet potatoes have a high antioxidant effect. So the frittata with sweet potato and broccoli become a super cell protector!
If the frittata is baked in the small tartelette molds, they become a good meal prep option. If you don't have tartlet molds at home, you can also prepare the frittata in an ovenproof pan.
(Percentage of daily recommendation)
| Calorie | 296 cal. | (14 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 22 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.5 g | (15 %) |
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 1.5 μg | (8 %) | ||
| Vitamin E | 5.7 mg | (48 %) | ||
| Vitamin K | 136 μg | (227 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 5.4 mg | (45 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 87 μg | (29 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 20.8 μg | (46 %) | ||
| Vitamin B₁₂ | 1.3 μg | (43 %) | ||
| Vitamin C | 93 mg | (98 %) | ||
| Potassium | 649 mg | (16 %) | ||
| Calcium | 120 mg | (12 %) | ||
| Magnesium | 44 mg | (15 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 22 μg | (11 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 5 g | |||
| Uric acid | 68 mg | |||
| Cholesterol | 210 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 1 tsp butter
- 11 ozs Sweet potato (1 long narrow sweet potato)
- salt
- 9 ozs Broccoli
- 4 eggs
- 4 egg whites
- 2 handfuls Fresh herbs (e.g. parsley and basil)
- 4 ozs fresh goat cheese
- peppers
- 2 handfuls Watercress
- 1 Tbsp lemon juice
- 2 Tbsps olive oil
- Red pepper flakes
- ½ organic lemon
Preparation steps
Grease tartlet molds or ramekins with butter. Wash sweet potato thoroughly, cut into 1/4 inch thick slices, and steam in a strainer in a pot over boiling salted water for about 4 minutes. Clean broccoli, wash, and divide into florets. Add to potato slices and steam for 4 minutes. Then set both aside.
Whisk eggs and egg whites in a bowl. Wash herbs, shake dry and chop. Add 2 tablespoons cream cheese and herbs, salt and pepper. Divide sweet potato slices and broccoli florets among ramekins and pour egg mixture over them. Bake the frittatas in a preheated oven at 200 °C / 400 °F for 25 minutes.
Meanwhile, select watercress, wash, and shake dry. Rinse lemon, squeeze juice from one half, and cut the other half into wedges. In a bowl, whisk 1 tablespoon lemon juice with salt, pepper, and oil and marinate watercress in it.
Remove frittatas from ramekins and arrange on plates with watercress. Top each with 1 tablespoon cream cheese, lightly salt, grind pepper over, sprinkle with chili flakes and serve with lemon wedges.