A Decrease font size. A Reset font size. A Increase font size.

SUBSCRIBE
Food Swaps

FOOD SWAPS

Shopping List

RECIPE COLLECTIONS

GI Index

GI INDEX

Diabetes Risk Calculator

DIABETES RISK

 

Home / Recipes / Sweet Potato & Rainbow Veggie Frittata

Sweet Potato & Rainbow Veggie Frittata

Appetizer, Lunch, Snacks

Low Gi Recipe Logo

SERVES:
6
DIFFICULTY:
Easy
PREP TIME:
15 minutes
COOK TIME:
1 hour
PRINT RECIPE PIN SAVE ADD TO YOUR COLLECTION

Ingredients

  • 1 sweet potato large (approx 600g) peeled, halved lengthwise and cut into 1cm-thick slices
  • 1 red capsicum (pepper) large, deseeded, cut into 1.5cm pieces
  • 2 zucchini sliced into 1cm thick rounds
  • sea salt and ground black pepper to taste
  • 2 tbsp olive oil
  • 2 red (Spanish) onion thinly sliced
  • 2 tbsp balsamic vinegar
  • 2 cups baby spinach leaves
  • 12 eggs
  • 90 ml milk
  • 85 g Danish feta and extra for serving
  • ⅓ cup fresh basil extra for serving

Method

  • Preheat the oven to 200°C/ 180°C fan force and line a large baking tray.
  • Toss sweet potato, capsicum and zucchini in 1 tbsp of the olive oil, season with salt and pepper.Bake for 20-25 mins or until vegetables are tender.
  • Meanwhile, caramelise the onions – heat the remaining 1 tbsp of olive oil in a frying pan overmedium heat.. Add the onion and cook, stirring often, for 5-6 minutes or until onions are turningtranslucent. Add a good pinch of salt and pepper. Stir and continue to cook for another 5-6minutes, until onions are brown (be careful not to burn them!) Add vinegar and cook for a further3-5 minutes until vinegar has soaked into the onions. In the final minute, add the baby spinachand cook until just wilted. Remove from heat and set aside.
  • Whisk together the eggs and milk in a large bowl. Stir in the basil and ¾ of the feta. Season withsalt and pepper.
  • Lightly grease and line a 22.5cm square baking pan/cake tin with baking paper, allowing paper tooverhang by about 5cm on each side. Add half of the roast vegetables and the caramelised onionmixture in an even layer over the base of the tin, then pour over the egg mixture. Arrange theremaining roast vegetables on top and sprinkle with remaining feta.
  • Bake for 40-45 minutes or until centre is just set. Using the paper overhang, lift the frittata out ofthe pan and allow to cool on a wire rack for 10 minutes.
  • To serve, sprinkle with extra crumbled feta and fresh basil leaves.

Notes

Courtesy of Australian Sweet Potatoes

Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as required. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for personalises advice.

Nutritional information (per serve)

Calories: 298kcal | Carbohydrates: 17g | Protein: 17.1g | Fat: 16.9g | Saturated Fat: 4.4g | Fiber: 5g
Swap It
Swap It

A low GI diet focuses on the quality of carbohydrates you eat. Good carbohydrates (or low GI carbohydrates) are more slowly digested helping keep your blood sugars stable, whereas bad carbohydrates cause your blood glucose levels to peak and crash. Want to know which carbohydrates are best for you? Try our swap it tool!

Try our Low GI Swap it tool
Translate »