Sweet Potato & Broccoli 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

Nutrition Benefits of Sweet Potato & Broccoli

Sweet Potato:

1. Rich in Vitamins: High in vitamins A and C, boosting immune function and skin health.
2. Dietary Fiber: Provides fiber, aiding digestion and promoting gut health.
3. Low Glycemic Index: Helps maintain stable blood sugar levels.
4. Antioxidants: Contains antioxidants like beta-carotene, reducing inflammation and protecting against chronic diseases.
5. Minerals: Source of essential minerals like potassium and manganese, supporting heart health and metabolism.

Broccoli:

1. High in Vitamins: Packed with vitamins C, K, and folate, supporting immune function, bone health, and cell growth.
2. Fiber-Rich: Provides dietary fiber, improving digestion and promoting a healthy gut.
3. Antioxidants: Contains antioxidants like sulforaphane, which may reduce cancer risk and combat inflammation.
4. Low in Calories: Nutrient-dense yet low in calories, making it great for weight management.
5. Minerals: Rich in calcium, iron, and magnesium, supporting overall health and bodily functions.

Including sweet potatoes and broccoli in your diet provides a variety of essential nutrients that support overall health, enhance immune function, and help manage blood sugar levels.

A low-carb diet can be beneficial for people with diabetes as it helps manage blood sugar levels more effectively. By reducing carbohydrate intake, the body requires less insulin, leading to more stable blood sugar levels and reducing the risk of spikes. This diet can also aid in weight management, as lower carb consumption often leads to decreased calorie intake. Additionally, a low-carb diet can improve insulin sensitivity, making the body more efficient in using insulin. It promotes the consumption of nutrient-dense foods, such as vegetables, lean proteins, and healthy fats, which contribute to overall health and well-being for people with diabetes.

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