About the Recipe
At first glance at the finished product the frittata looks easy and because there isn't a crust it must be easier right? WRONG! There is a lot of chopping, sautéing and roasting happening before you even get it in the oven. The finished result is quite epic, a protein rich vitamin rich slice.
INGREDIENT | BENIFITS |
Eggs | Supports muscle strength Aids weight management due to high protein. 1 large egg contains approx. 7g protein Eye protection, reducing risk of cataracts Vitamins B12, D, A, selenium & iron |
Chili | Aids calorie burning Vitamins A, C & antioxidants Reduces swelling and inflammation. |
Dill | Flavonoids fight cell damage Reduces bloating Contains potassium, manganese and calcium. |
Parsley | Contains iron, magnesium and calcium | Aids digestion | Vitamin K for bone mineral density | Aids blood clotting. |
Garlic | Lowers cholesterol Supports blood pressure & regulates blood pressure |
Mushrooms | Low in calories 1 cup is 15 calories Antioxidants for immunity Fat free & low sodium aiding a healthy heart Potassium to assist in maintaining blood pressure Fiber to aid digestion |
Spinach | Protects eye health, reducing risk of cataracts Heart health, potassium & nitrates that relax blood vessels Immune support, vitamin A & C to fight illness and skin health Bone strength, magnesium, calcium, vitamin K for maintenance |
Black pepper | Contains piperine which aids in vitamin and mineral absorption Fights cell damage Stimulates digestive juices |
Sweet potato | Eye health, vitamin A to keep eyes healthy Immune system, vitamins A & C to help boys fight germs Aids digestion with fiber which feeds good gut bacteria Blood sugar control due to low GI that releases energy slowly Heart health, potassium that assist in blood pressure |
Silverbeet | Low calories, 100g is equal to 20 calories Energy, iron & vitamin C work together to keep you energised Heart health, potassium that assist in blood pressure Protects eye health Bone strength, vitamin K & calcium to keep bones strong |
Feta (cheese) Feta not fetta | Low calories Gut health, probiotic bacteria which aids digestion Bone health, calcium, phosphorus & protein that build and maintain strong bones Energy & cellular health, due to vitamin B12 and riboflavin |
Shallots | Improved circulation due to allicin that relaxes blood vessels Lower cholesterol, antioxidants that reduce bad cholesterol levels Prevents clots, sulfur compounds that assist in preventing dangerous blood clots Antibacterial and antiviral properties that fight illness Swelling reduction, antioxidants that fights ongoing swelling Vitamin A, C B6 that for nerve and cell assistance Low in calories, but adds sweetness when cooked |
Ingredients
x18 eggs
200g brown mushrooms
3 tbsp olive oil
2 tbsp ghee
x1 sweet potato
200g spinach
300g silverbeet
200g feta
5 stems dill
5 stems parsley
6 cloves garlic
100g shallots
2 chilis
Preparation
VEGGIE PREPARATION
There are a few vegetables that require to be cooked before they are cooked funnily enough.
Dice & roast – roast the potato in olive oil in a 200oC / 390 oF for approx. 30 min then allow to cool.
Dice – shallots and garlic, sauté on a medium heat and a little olive oil adding garlic 5 min after onions.
Slice – silverbeet and spinach, sauté on medium heat adding ½ cup of water to assist in wilting the leaves. If you like you like and when the water evaporates you can add the garlic and onion to assist in seasoning the leaves.
Slice or dice – mushrooms, add ½ cup to a pan and steam the mushrooms until the water evaporates, then sauté in olive oil and ghee. Toward the end add a generous amount of cracked pepper.
EGG FILLING PREPARATION
Crack the eggs into a large bowl along with finely chopped parsley and dill and whisk until combines approx. 6 minutes.
NOTE: do not over whisk as you don’t want the frittata to deflate when removing from the oven.
ASSEMBLY
In a large baking dish evenly distribute ½ the ingredients.
Ladle the egg mixture until the ingredients are covered.
Sprinkle the remaining ingredients over the egg mixture.
Pour the remaining egg mixture over the top of the ingredients and using the back end of the ladle fully submerge any ingredients that are sticking up over the egg line.
NOTE: if you don’t have enough whisked eggs crack and whisk a few more to top it up.
Wipe the edges of the baking dish to prevent any splashes of egg burning.
Place the baking dish into a preheated 170 oC / 340 oF oven for 40 minutes or until the centre of the frittata reaches 60 oc / 140 oF
Remove and allow to cool before cutting.
The frittata will keep in the fridge for up to 4 days and is best served the following day as the same day the dish tends to be a little bland.