Sweet Potato & Broccoli Frittata

by IBD Medical on October 27, 2020

Diabetes friendly recipes healthy low sugar low fat meal frittata

Serves 4 
Preparation time: 15 minutes (+ 10 mins cooling time) 
Cooking time: 40 minutes


Ingredients:

  • 2 tsp olive oil, for greasing
  • 400g orange sweet potato, peeled and cut into small cubes
  • 2 teaspoons extra-virgin olive oil
  • 200g broccoli, cut into small pieces
  • 1 medium brown onion, diced
  • 1 cup frozen corn kernels, or 1 fresh cob, kernels cut off
  • 6 large eggs
  • 3/4 cup low-fat milk 
  • Ground black pepper, to taste
  • 1/2 cup reduced-fat grated cheese


Method: 

  1. Preheat oven to 180°C.
  2. Brush a large ovenproof dish with olive oil.
  3. Steam the sweet potato for 10 minutes or microwave, covered, in a shallow dish with 1/4 cup of water on high for 3-4 minutes, or until tender. Drain and set aside to cool.
  4. Heat the oil in a large non-stick frying pan over medium heat. Add the onion, broccoli and corn and cook, stirring often for 3-4 minutes or until the broccoli starts to soften. Remove the pan from the heat and set aside to cool for 10 minutes.
  5. Whisk eggs, milk and pepper together in a mixing bowl.  Add sweet potato to pan with the other vegetables and toss gently to combine. Place vegetables in the  dish and pour over the egg mixture. Sprinkle over the cheese. Bake for 30-35 minutes or until set and golden brown. 
  6. Set aside in the pan for 10 minutes before cutting into pieces to serve. 


Nutritional analysis per serve:
Energy 1460kJ; Fat 16g, Saturated fat 5g; Protein 22g, Carbohydrate 25g; Fibre 7g; Sodium 250mg

 

Glucology was born in Sydney Australia. Our mission is to help improve the lives of people living with diabetes by providing the best possible support products and information. 

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