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Sausage, Sweet Potato & Red Pepper Frittata Recipe

Sausage, Sweet Potato & Red Pepper Frittata Recipe

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Sausage, Sweet Potato & Red Pepper Frittata

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Ingredients:

Serving

2 tbsp olive oil
1 large brown onion, peeled and diced
1 red bell pepper , deseeded and diced ( capsicum)
1 spicy sausage, chopped
1 small sweet potato, peeled and diced
5 large eggs
1/2 cup skim milk
4 tbsp parmesan cheese, grated

Directions:

Preheat a cast-iron skillet (or ovenproof frying pan) with the oil, then add the onion and bell pepper (capsicum) and fry till slightly softened over medium heat, then add the chopped sausage and fry till the sausage is cooked.
Meanwhile, either steam/boil/microwave the chopped sweet potato till it is almost completely cooked (i.e. soft enough to pierce all the way through but not mushy), then add this to the pan and stir it through for a few minutes to take on the other flavours of the dish.
Preheat your broiler.
Beat together the eggs and milk in a bowl, then carefully pour it over the top of the mixture, giving it a little stir to ensure the egg is getting right between all the chunks of sausage and vegetables.
Sprinkle grated parmesan over the top, then lower the heat of the burner and leave to cook till the bottom and sides have just set, then place under the broiler to cook the top.
Once it’s finished cooking, remove and serve either warm or cold with a spicy tomato salsa or chutney and some green salad on the side.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	257.28 Kcal (1077 kJ)
Calories from fat	151.99 Kcal
		% Daily Value*
Total Fat	16.89g	26%
Cholesterol	245.02mg	82%
Sodium	244.24mg	10%
Potassium	342.96mg	7%
Total Carbs	13.79g	5%
Sugars	5.57g	22%
Dietary Fiber	2.1g	8%
Protein	12.91g	26%
Vitamin C	33.2mg	55%
Vitamin A	1.1mg	36%
Iron	14.6mg	81%
Calcium	173.7mg	17%

Amount Per 100 g
Calories	117.68 Kcal (493 kJ)
Calories from fat	69.52 Kcal
		% Daily Value*
Total Fat	7.72g	26%
Cholesterol	112.07mg	82%
Sodium	111.72mg	10%
Potassium	156.87mg	7%
Total Carbs	6.31g	5%
Sugars	2.55g	22%
Dietary Fiber	0.96g	8%
Protein	5.91g	26%
Vitamin C	15.2mg	55%
Vitamin A	0.5mg	36%
Iron	6.7mg	81%
Calcium	79.4mg	17%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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