Kale and Sweet Potato Frittata

Kale and Sweet Potato Frittata is a wholesome, nutrient-dense dish that combines the earthy flavors of sweet potatoes and kale with the richness of eggs and cheese. This frittata is perfect for breakfast, brunch, or even a light dinner, offering a delightful balance of textures and flavors. The natural sweetness of the sweet potatoes complements the slight bitterness of kale, while the eggs provide a creamy base, making it a satisfying and filling meal.

For a Serving Size of Two:

Ingredients:

• 100 grams sweet potato, peeled and thinly sliced
• 50 grams kale, chopped
• 2 large eggs
• 30 ml milk
• 50 grams finely chopped onions
• 1 clove minced garlic
• 1/2 teaspoon olive oil
• 1/4 teaspoon black pepper
• 1/4 teaspoon red chili flakes
• 1/4 teaspoon salt
• 1 tablespoon grated cheese

Procedure:

1. Preheat your oven to 375°F (190°C).
2. Heat the olive oil in an oven-safe skillet over medium heat. Add the thinly sliced sweet potato to the skillet and cook for 5-7 minutes until softened and lightly browned, stirring occasionally.
3. Add the chopped onion to the skillet with the sweet potatoes and cook until translucent, about 3 minutes.
4. Add the minced garlic and chopped kale, cooking for an additional 2-3 minutes until the kale is wilted.
5. In a bowl, whisk together the eggs, milk, salt, black pepper, and red chili flakes and cheese.
6. Pour the egg mixture over the sweet potato, onion, and kale in the skillet. Stir gently to combine the ingredients evenly.
7. Transfer the skillet to the preheated oven. Bake for 10-15 minutes, or until the eggs are set and the top is slightly golden. If you want a more golden top, you can broil for an additional 1-2 minutes, watching closely to prevent burning.
8. Let the frittata cool slightly before slicing.
9. Serve warm, garnished with additional black pepper or fresh herbs if desired.

Nutritional Benefits:

• This Kale and Sweet Potato Frittata is packed with nutrients, making it a nourishing choice for any meal. Sweet potatoes are an excellent source of complex carbohydrates, fiber, and vitamins such as vitamin A, which is crucial for eye health, and vitamin C, which supports immune function.
• Kale is a nutrient powerhouse, rich in vitamins K, A, and C, as well as antioxidants that help protect the body from oxidative stress.
• Eggs provide high-quality protein and essential nutrients like choline, which supports brain health, and vitamin B12, which is important for energy production and maintaining healthy nerve cells.
• The addition of cheese adds a touch OF flavor, while the olive oil contributes healthy fats that are good for heart health.

Nutritional Information:

• Calories: 329 kcal
• Protein: 20.5 g
• Carbohydrates: 34.9 g
• Fat: 17.2 g