Making an egg dish, like a frittata, is a great option for a Sunday brunch or a quick meatless Monday dinner. If you’ve never made a frittata, it’s incredibly easy — if you can scramble an egg and turn on the oven, you can handle it. It also allows you get creative with the ingredients in your fridge and is the perfect versatile canvas for leftover vegetables or fresh herbs.
In this recipe, we feature delicious sweet potatoes and tomatoes, which are both packed with vitamins and nutrients. Substituting some whole eggs for egg whites lowers the calorie count but still provides protein. Whipping them beforehand keeps the frittata light and fluffy. (Admittedly, the technique of separating eggs and whipping them requires slightly more work than just scrambling eggs but it’s still very manageable! And worth the extra effort.) Finally, we top it with a bit of goat cheese — distinct, tangy-flavored cheeses like this allow you to use a smaller amount but still provide big flavor and impact to your dish.
Sweet Potato & Goat Cheese Frittata
(Downloadable/printable pdf version of this recipe)
Yield: 4 servings
Ingredients:
1 teaspoon canola oil
1 small onion, chopped
1 pint grape tomatoes, halved
1 small sweet potato, diced and cooked
2 eggs
6 egg whites
1/4 teaspoon salt
1/4 teaspoon fresh ground black pepper
1/4 cup chopped fresh parsley
2 ounces goat cheese
Directions:
Preheat oven to 350 degrees. Heat oil in a cast-iron skillet. Add onions and sauté until soft. Add tomatoes and sweet potatoes, and cook 3-5 minutes more. Beat egg whites until glossy peaks form. In a separate bowl, whisk eggs, then fold into egg whites and season with salt, pepper, and parsley. Pour egg mixture over vegetables. Top with cheese and transfer to oven. Bake until completely cooked through, about 15-20 minutes.
NUTRITION INFORMATION PER SERVING: 170 Calories; 9 grams Fat; 4.5 grams Saturated Fat; 120 mg Cholesterol; 300 mg Sodium; 12 grams Carbohydrates; 5 grams Sugar; 2 grams Fiber; 12 grams Protein
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