Frittatas are basically less fussy deconstructed omelets and are a go-to staple in my house. I make them for breakfast, brunch and even as quick and easy dinners. They are easily adaptable depending on what is presently in your refrigerator and what you feel like making- really anything goes. This sweet potato frittata with avocado is my favorite combination as it is high in protein, has slow burning healthy carbs, low in calories and loaded with vegetables and flavor.
This healthy entree weighs in at 210 calories, 13 grams of protein, 20 grams of carbs (5.5g of fiber and less than 2g of sugar), 516mg potassium and 185mg sodium. It also boasts 356% of your daily vitamin A in beta carotene, 183% of your vitamin C, 27% of your manganese, 22% of your B6 and almost 9% of your iron. I recommend serving it with fresh berries for breakfast or a salad and favorite steamed or roasted veggies like asparagus on the side later in the day.
Skinny Sweet Potato Frittata
Serves 4 (or 2 large athlete-sized servings)
2 tsp unrefined coconut oil
1 C sweet potato, chopped
1 C sweet onion, chopped
1 C mushrooms, chopped
1 clove garlic
1 C red bell pepper, chopped
2 C kale, chiffonade
1 tsp dried Italian or herbs de Provence herb blend (choose a blend without MSG, salt or oils)
1Tb dried parsley
Pink Himalayan rock salt and fresh black pepper to taste
¼ t ground nutmeg
8 egg whites
¼ C goat cheese, crumbled (optional)
2 Tb fresh herbs (basil, chives, rosemary, parsley), chiffonade
½ avocado, sliced
Preheat your broiler. In an oven-proof skillet (I would recommend one with a non-stick ceramic coating for this recipe) melt the coconut oil over medium heat. Add the sweet potato and saute 4-7 minutes or until they just start to soften. Add the onions, stirring occasionally until they start to become translucent and the sweet potatoes begin to brown. Add the mushrooms and saute another 3 minutes, stirring occasionally until they begin to soften. Add the garlic, red pepper and kale and stir until the kale just starts to wilt. Season to taste and add the Italian seasoning and parsley, stirring well to thoroughly combine.
Meanwhile, while the vegetables are sauteing, whisk the egg whites with the nutmeg and season. Once the vegetables are softened, use your spatula to evenly distribute them in the skillet. Reduce the heat to medium-low. Pour the egg whites on top, stirring occasionally to mix while the eggs are cooking. As the eggs begin to set, use your spatula to pull the edges of the frittata away from the pan to allow the uncooked egg to flow into the pockets and cook. Repeat this process every minute or so until the frittata is cooked through but still not quite set on top. Remove from heat.
Place the pan under the broiler for 1-2 minutes, watching closely until nearly set. Remove from oven and sprinkle with the crumbled goat cheese and fresh herbs. Return under the broiler for another 3-5 minutes, or until the frittata is cooked through completely and the cheese has browned.
Slice into wedges, top with fresh avocado slices and serve. Enjoy!
As always please let me know how this recipe turns out for you in the comments below and on Facebook! I love hearing from you!
Love what you are reading? Stay in the loop and never miss a recipe; subscribe to our FREE Nutritionista ezine for free expert tips, success strategies and delicious healthy recipes and receive Erin’s exclusive guide of the Top Ten Foods to Banish From Your Kitchen ($24.99 value) absolutely free! Get ready to nourish yourself sexy!
You might also like…
© 2013 Nutritionista. Erin Luyendyk RHN. All rights reserved.
All material found on www.thenutritionista.ca is intended as general educational material only and should not be considered medical or nutritional advice. It is not intended to diagnose, treat, or cure any medical condition and has not been evaluated by the FDA. Please consult with your personal physician before implementing any health, nutrition, supplement or exercise program to ensure its safety and suitability for your specific individual situation
