Free Healthy Recipe - Sweet Potato, Basil and Asparagus Frittata

Gluten free, Low carbohydrate, Low GI

Copyright John Paul Urizar

Made from the yolks of the eggs used in the capsicum and pesto tart (see recipe list), this frittata is simple to make and a perfect meal to whip up on the weekend and take to work for lunch during the week.

300 grams sweet potato, peeled and cut into cubes approx 2 ½ cm wide
1 bunch asparagus, trimmed and cut into pieces approx 4 cm long
½ tbsp olive oil
1 cup basil, shredded
2 cloves garlic
30 grams parmesan
4 eggs
½ cup skimmed milk

Preheat the oven to 190 degrees Celsius.
Steam the sweet potato for 7 - 10 minutes until tender. Steam the asparagus for 60 seconds. Heat the oil in a pan until hot and add the basil to " deep fry " for 2 - 3 minutes. Add the garlic and sauté together for a further minute.

Lightly oil an oven proof dish ( approx 20cm in diameter and 5 cm deep) and arrange the sweet potato and asparagus over the bottom. Spoon the basil and garlic over the vegetables and sprinkle the parmesan over top. Beat the eggs together with the skimmed milk and seasoning and pour it into the dish to cover the veggies.
Bake in the oven for 40 minutes.

Note: Egg yolks are the nutritional hub of the whole egg. While the egg white is a great source of protein, the yolk, despite its cholesterol content is an excellent source of choline and key component in healthy cell membranes, nerve sand brain cells.

Makes 4 servings

Scale recipe to serves

Prep Time: 10 mins
Cooking Time: 55 mins
Ready in: 1 hr 5 mins

Suitable for:
Dinner, Lunch
See also:
Roast Capsicum and Pesto Tart with Spelt and Amaranth Pastry
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Nutritional Information - Per Serve
Kj 1169 kj
Calories 279 kcal
Fat 15 g
Saturated Fat 5.4 g
Total Carbohydrate 15.7 g
Total Protein 19.4 g
Fibre 3 g

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