Baked Frittata with sweet potato, caramelised red onion, spinach and feta




packed with vegetables, flavour and fibre - frittatas are a perfect one-pan meal and great enjoyed warm, or cold. Make sure you use the packing tip in the 'good to know' to prevent having to deal with soggy bottoms ever again


Total time to make : 1 hour Time to prep : 20 minutes

Time to bake : 30 - 40 minutes

Servings : Slices into 8



Ingredients


2 tbsp butter

2 garlic cloves, finely chopped or crushed

1 red onion, sliced in half then finely into semi-circle discs

4 springs thyme, leaves stripped

2 sweet potatoes (about 300g), finely sliced into discs

2 handfuls spinach

8 eggs, whisked

75ml any milk

50g sun-dried tomatoes

100g feta cheese

Basil to garnish



Method


  1. Preheat a fan oven to 180C

  2. In a large non-stick frying pan, melt the butter (or chosen cooking oil) over a medium-low heat and add in the garlic and red onion, cook for about 5 minutes. You want them to soften and caramelise, but not crisp up

  3. Add in the thyme and the sweet potato discs, cook for another 10 minutes with a lid on over the medium-low heat, stirring to ensure even-cooking. You want them to soften but still hold a bite, not over-cooked to the point that they turn into a mash

  4. Add in the spinach and turn the heat off or to very low and place the lid back on for a minute or two, the spinach will wilt. Stir to combine

  5. In a large bowl (or nutribullet), whisk and combine the eggs and milk. If you’re using an oven-proof frying pan - with a metal handle - pour the egg mixture over the vegetables and make sure the vegetables are evenly distributed. If not, transfer the cooked vegetables to a casserole dish and pour the egg mixture over

  6. Add in the sliced tomatoes and crumble over the feta

  7. Bake in the oven for 30-40 minutes, for the last 2-3 minutes I like to whack the grill on high so it gets a nice bubbly crust

  8. Remove from the oven, let it cool before removing and then slicing into 8 slices, garnish with basil



Nutritional Information


215 calories

10g protein, 12g carbs, 14g fat



Good to know:


  • Great way to use up leftover vegetables, try a variation of fillings such as olives, grilled eggplants, diced new potatoes, peppers etc.

  • Will keep refrigerated for up to 3 days, so if you make one on Sunday it will still be great on Wednesday

  • I store mine ready sliced, in glass Tupperware and use a dry kitchen towel to line the bottom - anything which is 'moist' (cake, frittata etc.) stores better with something to sit on and soak up any excess

  • Vegetarian

© 2019 by lordlucy