Superfood and Feta Frittata
Updated: Mar 8, 2019
I LOVE frittata.... so much I can’t even tell you! They are totally versatile, tasty, nutritious, easy to make and they are a GREAT prep ahead food. I make them so much my husband is starting to resent them but I don’t care! When I work a set of shifts, I make this ahead and keep it in the fridge and I always have a wholesome healthy lunch each day on hand. Getting home from work at 9pm and having to think about lunch prep fills me with dread but a frittata solves all my worries! It’s all done in one go.
Also, this is my opportunity to tell you about how much I truly love my silicone palette knife. It cost me £5 and is by far my most used utensil in the kitchen. I hate using metal utensils on expensive pans and the silicone knife is an all round amazing tool but is particularly useful for frittata because you can cut nice clean slices with it and have no fear about it damaging the pan.
All hail the silicone palette knife!!
Superfoods in this recipe
KALE - contains fibre, antioxidants, calcium and vitamin K
SPINACH - contains folate, potassium, vitamins A, C & E, zinc, protein, calcium and iron
SWEET POTATOES- rich source of fibre, iron, calcium and selenium as well as Vitamins B & C.
The last time I ate this at work, all my colleagues had complete food envy and wanted the recipe- so here is me sharing it with the world. I hope you love it as much as I do!
Superfood and feta frittata
Makes 6 good slices (using a 32 frying pan)
Cooking spray or coconut oil
2 medium sized sweet potatoes
1 1/2 onions thinly sliced
3 cloves of garlic, minced
1 cup chopped mushrooms
2 teaspoon dried Italian seasoning
3 cups of kale, chopped
3 cups of spinach, chopped
sea salt and ground black pepper
2/3 cup milk
1/2 cup feta cheese, crumbled.
fresh chopped parsley (garnish)
1- Peel and quarter the sweet potatoes. Place in a microwaveable bowl and cover with cling film. Microwave for 10/12 minutes or until cooked through. Remove cling film and allow to steam dry.
2- Heat oil on a medium heat in a wok or deep frying pan. Add onions, garlic, mushrooms, spinach and kale and gently fry until soft- approx 5-6 minutes.
3- Cover with a lid if possible to allow to steam cook for an additional 2-3 minutes. As the mushrooms and greens cook, the volume should reduce by around half. Add Italian herbs and seasoning.
4- Whisk eggs and milk together in a jug- season.Slice sweet potatoes to 1cm thick slices. I use my largest non stick frying pan for this (32cm) or use two smaller ones. Place on a medium heat and oil the pan.
5- To assemble- add half the greens mix to the base of the pan and completely cover with a single layer of the sweet potato slices.
6- Pour over half the egg mix and crumble half the feta over the top. Top with the remaining greens mix, the rest of the eggs and more feta.
7- For even cooking, I heat the grill and alternate the pan between the hob (to cook the base) and the grill on a medium heat (to cook the top). Alternate 2 minutes of each and you’ll end up with an evenly cooked frittata. It takes about 10-12 minutes to cook through fully. You’ll know it’s cooked if you shake the pan and there’s no wobble in the middle.
8- Alternatively, make a slice and if raw egg leaks out then you know it needs a bit longer!
9- Allow to cool for a few minutes, slice up, sprinkle with the parsley and then eat!
This will keep in the fridge for 2-3 days and is PERFECT for snacking on or taking to work/school/picnics for lunches.
I hope you enjoy!