Ingredients with Measurements:
- 1 large sweet potato, peeled and diced
- 1 bunch of kale, stems removed and chopped
- 1 small onion, chopped
- 6 large eggs
- 1/4 cup milk
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 tablespoon olive oil
Special equipment needed:
- 10-inch oven-safe skillet
- Whisk
Step-by-step instructions:
a. Preheat the oven to 375°F.
b. In a large bowl, whisk together the eggs, milk, salt, and pepper. Set aside.
c. Heat the olive oil in the skillet over medium-high heat.
d. Add the sweet potato and onion to the skillet and cook for 5-7 minutes, stirring occasionally, until the sweet potato is tender.
e. Add the kale to the skillet and cook for 2-3 minutes, until wilted.
f. Pour the egg mixture over the vegetables in the skillet.
g. Cook for 2-3 minutes, until the edges start to set.
h. Transfer the skillet to the oven and bake for 15-20 minutes, until the frittata is set and golden brown on top.
i. Remove from the oven and let cool for a few minutes before slicing and serving.
Time:
Preparation time: 15 minutes
Cooking time: 25-30 minutes
5. Temperature:
Preheat the oven to 375°F.
Serving size:
Serves 4-6
Nutritional information:
Calories: 180
Fat: 10g
Carbohydrates: 13g
Protein: 10g
Fiber: 2g
Substitutions for ingredients:
- Instead of kale, you can use spinach or Swiss chard.
- Instead of sweet potato, you can use butternut squash or regular potatoes.
- Instead of onion, you can use shallots or leeks.
Variations:
- Add cooked bacon or sausage for a meatier version.
- Add cheese, such as feta or cheddar, for a richer flavor.
- Add herbs, such as thyme or rosemary, for extra flavor.
Tips and tricks:
- Make sure to cook the sweet potato and onion until they are tender before adding the kale.
- Use a non-stick skillet to prevent the frittata from sticking.
- Let the frittata cool for a few minutes before slicing to make it easier to cut.
Storage instructions:
Store leftovers in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Reheat in the microwave or oven until heated through.
Presentation ideas:
Serve on a platter with fresh herbs and sliced tomatoes.
Garnishes:
Fresh herbs, sliced tomatoes, or avocado.
Pairings:
Serve with a side salad or roasted vegetables.
Suggested side dishes:
Roasted Brussels sprouts, mixed greens salad, or garlic roasted potatoes.
Troubleshooting advice:
If the frittata is not cooked through after baking, put it back in the oven for a few more minutes.
Food safety advice:
Make sure to cook the frittata to an internal temperature of 160°F to ensure it is safe to eat.
Food history:
Frittatas are a traditional Italian dish that is similar to an omelet.
Flavor profiles:
The sweet potato adds sweetness and texture to the frittata, while the kale adds a slightly bitter flavor.
Serving suggestions:
Serve for breakfast, brunch, or a light dinner.
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