Chicken and Sweet Potato Frittata with Broccoli and Roasted Tomatoes
I’m not really a big egg girl. I know, this is a bit surprising considering that this a recipe post for frittata, a dish that is largely made up of eggs. Growing up, I always hated eggs. I would try some of my mom’s periodically to see if liked them and they always grossed me out. Even though I’ve expanded my palate and become a much more adventurous eater over the past few years, I’m still not that into them. Paleo people, however, LOVE eggs. Like, they’re kind of obsessed. They’re a great source of protein, healthy fats, good cholesterol, vitamins, minerals, the list goes on. They’re also versatile and can be made quickly for a fast nutritious meal. For these reasons, I’ve been trying to work eggs into my diet despite them not appealing to my taste buds.
I started with egg whites, which I realized, don’t taste like much. For the past few months, I’ve been making egg white scrambles, heavily seasoned and loaded with veggies and I’ve actually enjoyed it. By playing around with egg whites, I realized that my issue with eggs really lies with the yolk. I just think it’s so weird. I’m not a fan of the texture, the taste, or the smell of them. The yolk, however, holds much of the nutritional punch of the egg so I’ve been incorporating it into dishes in ways that still allow me to get all of its benefits without actually have to deal with or taste them. That being said, if you’re really into the taste of eggs, you might want to modify this recipe a bit to highlight the egg flavor a bit more. I would suggest adding more eggs (I’ve seen frittata recipes that use up to 10 eggs, which I think is nuts but hey! whatever floats your boat). I would also suggest eliminating or lessening the amount of coconut milk. You might also put in less veggies. Though this is certainly a frittata, the egg in this recipe definitely plays a supporting role to the other ingredients rather than being the star of the show.
This is my second time making frittata and I’ve already decided to make it a part of regular cooking routine. They’re simple to make and can easily be made to hit all of the points on the nutritional check list. They’re great to make ahead and grab for a quick meal throughout the week. They also transport well so they’ll be great for days when I’m working out on campus and eating before class. I think the best thing about frittata, however, is that they’re so customizable. You can easily change up the flavor profile to give yourself a completely different taste and escape culinary monotony. Furthermore, they’re great when you find yourself with a ton of veggies and meats left over from other meals that you have no clue what to do with, which is kinda what’s going on with this recipe. I’m a big fan!
- 1 shallot, minced
- 3-4 cloves of garlic (I like a lot of garlic, use less if you’re not into it), minced
- 1 large or 2 small sweet potatoes, peeled and chopped
- ¼ cup porcini mushrooms, minced
- 1 ½ cups of broccoli crowns, broken into somewhat small pieces
- 1 cup boneless chicken, pre-cooked and cut into bite size pieces
- About 1 ½ C roasted grape tomatoes, sliced in half (If you’re roasting these yourself, they should be roasted ahead of time. I put mine in the oven before cutting up all of my veggies for the rest of the dish and the timing worked out perfectly)
- 4 eggs
- ¼ C full fat coconut milk
- About ½ tsp paprika (I honestly just sprinkled what I thought was a good amount so play around with this)
- ¼ tsp dried red pepper flakes (again, I didn’t actually measure this. Use your judgement and follow your taste buds)
- salt and pepper, to taste
- cooking fat of choice (I used bacon fat. I know….who am I? I’m getting real comfortable with this paleo thing)
If roasting tomatoes, preheat the oven to 400 degrees F. Cut tomatoes in half and place them on a foil-lined baking sheet. Cover them in olive oil, salt, and pepper. Set to roast for 20-25 minutes (I roasted mine for about 22 minutes before placing them under the broiler for about 3 minutes to make them blister a bit more). By the time you need to add them to the frittata, they should be done.
1. Preheat oven to 375 degrees F.
2. Add cooking fat to cast iron skillet over medium heat. Once oil is heated, add garlic and shallots and saute for about 1 minute (don’t let them burn).
3. Add chopped sweet potatoes to skillet. Let cook for about 5 minutes, stirring occasionally.
4. Add mushrooms and broccoli to skillet and let cook for about another 5 minutes, stirring every now and then.
5. Finally add in cooked chicken and roasted tomatoes. Season with salt and pepper and let cook for another 3-5 minutes until ingredients are heated.
6. While ingredients are cooking, whisk together eggs, coconut milk, and spices in a bowl.
7. After all ingredients are heated, turn off heat and pour egg/coco milk mixture evenly overtop. Sprinkle an additional bit of salt and pepper if you’d like.
8. Place skillet in preheated oven and let bake for about 20-25 minutes until egg has completely set.
9. For a lovely browned top, remove from oven and place under the broiler for 2-3 minutes. Make sure to check it every 30 second or so during this time as not to burn!
10. Top it with some fresh basil, if your heart desires.
11. Eat it all up.