Berry Nourished

Yam & Leek Frittata

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fritatta 1

This recipe is featured in the Huffington Post

I’m a big fan of eggs, pretty much in any form. They’re the perfect source of natural protein (6 g per egg), are low in calories (70 calories) and have iron, vitamins A, D, E, B12, folate, selenium, choline, and lutein and zeaxanthin for maintaining good vision. Not only that, you can even get a dose of omega-3 fats by buying eggs from chicken that have been fed flaxseed.

frittata 2I find that cooking eggs can be a bit tricky. I usually end up puncturing the yolk of a fried egg, or completely massacring an omelette before it reaches my plate. But you don’t need to worry about these things with frittatas – luckily they don’t require a gentle hand. Just mix all the prepared ingredients in a  bowl and pour into your baking pan…too easy right!?

Frittatas make an easy meal for any time of the day, especially a quick weeknight dinner. This frittata is a very nutritionally balanced with protein, vegetables, carbohydrate and dairy. Frittatas are one of these great dishes where you can add pretty much any meat or vegetables. I love using thinly sliced tomato, broccoli, potato, asparagus and chorizo sausage, etc.

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Print
Yam & Leek Frittata

Prep Time: 10 minutes

Cook Time: 50 minutes

Total Time: 60 minutes

Yield: 6

Serving Size: 1/6

Ingredients

2 tsp grapeseed oil
2 large leeks, chopped (use light green/white parts on bottom half)
2 cloves garlic, minced
1 large bunch or 1 pkg (170 g) spinach
1/3 cup 1% milk
1/4 tsp salt
1/4 tsp black pepper
8 whole eggs
1 medium yam (~2 cups), cut into 1 inch chunks and roasted
2 tbsp breadcrumbs
1/4 cup sharp cheddar cheese, grated
1/4 cup parmesan cheese, grated
1/4 cup feta cheese, crumbled

Instructions

    Preheat oven to 350 F. Roast cubed yam for ~ 2o minutes or until soft when pierced with a fork.
    Heat oil in a large frying pan and saute leek for 5 minutes. Add the garlic after 4 minutes of sauteing the leeks. Add spinach in batches and continue to stir with large spoon until it wilts. Place mixture into a colander and press down with the back of a spoon to remove some moisture.
    Combine milk, salt, pepper, eggs, egg whites and stir well with a whisk. Add yams and leek mixture. Pour into a 10-inch round ceramic or glass baking dish or pie plate that is lightly coat with butter or cooking spray. Sprinkle with breadcrumbs and then the three cheeses. Bake at 350 F for 25 minutes or until center is set.
    Preheat broiler. Broil frittata for 4 minutes or until golden brown.
https://www.berrynourished.com/yam-leek-frittata/

 

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Carolyn Berry

Welcome! I’m Carolyn, a Vancouver based registered dietitian, certified diabetes educator, marathon runner and foodie. My passion is creating simple and nourishing recipes to share with you! I hope you enjoy looking around.

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