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BreakfastMid-day mealBalancedPoultryPork€€

Egg Bake with Sweet Potato and Spinach

Name: Egg Bake with Sweet Potato and Spinach
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 6
Ingredients: 500 g Sweet potatoes, orange flesh, without skin, raw; 1 tbsp Oil, olive, extra virgin; 1 medium Onions, yellow, raw; 1 medium Peppers, bell, red, raw; 200 g Turkey, ground, 93% lean/ 7% fat, raw; 100 g Spinach, baby; 8 piece Eggs, Grade A, Large, egg whole; 100 g Cottage cheese, full fat, large or small curd; 0.5 tsp Spices, garlic powder; 1 tsp Salt, table, iodized; 0.5 tsp Spices, pepper, black; 50 g Cheese, mozzarella, low moisture, part-skim

A nourishing and filling bake made from sweet potato, colorful vegetables, and eggs. Prepared in a single dish, ideal for a 'meal-prep' breakfast or a light lunch.

Prep time15 min

Cook time35 min

Total time50 min

Servings6

Recipe

Sweet potatoes, orange flesh, without skin, raw500 gOil, olive, extra virgin1 tbspOnions, yellow, raw1 mediumPeppers, bell, red, raw1 mediumTurkey, ground, 93% lean/ 7% fat, raw200 gSpinach, baby100 gEggs, Grade A, Large, egg whole8 pieceCottage cheese, full fat, large or small curd100 gSpices, garlic powder0.5 tspSalt, table, iodized1 tspSpices, pepper, black0.5 tspCheese, mozzarella, low moisture, part-skim50 g

Large pan (if you will be sautéing the vegetables)Baking dish (ceramic or glassapprox. 20x30 cm)Large mixing bowlWhisk for beating.

Per servingTotal

Calories:292.2 kcal1753.1 kcal

Protein:20.7 g124.2 g

Carbohydrates:19.7 g118.2 g

Fiber:4.9 g29.2 g

Water:208.9 ml1253.6 ml

Fat:14.3 g86 g

Micronutrients

Sugar:7.8 g46.9 g

Saturated fat:4.4 g26.6 g

Cholesterol:280.8 mg1685 mg

Sodium:568.5 mg3411.2 mg

Potassium:784.4 mg4706.7 mg

Calcium:152.8 mg916.7 mg

Iron:2.3 mg14 mg

Magnesium:55.1 mg330.6 mg

Zinc:2.5 mg15.2 mg

Phosphorus:319.4 mg1916.6 mg

Vitamin C:43.8 mg263 mg

Vitamin A:217.8 µg1306.6 µg

Vitamin D:1.5 µg9.1 µg

Vitamin B12:1.2 µg7.2 µg

Instructions

1Preheat the oven to 190 °C. Lightly grease the baking dish with oil.
2Heat olive oil in a large pan. Add the diced sweet potato, onion, and bell pepper. Sauté over medium heat for about 8–10 minutes, until the potato softens (it should be "al dente", not fully cooked) and lightly browned.
3If using meat (ground meat or prosciutto pieces), add it to the vegetables and cook until done. Finally, stir in the spinach and cook for just 1 minute, until wilted. Remove from heat.
4In a large bowl, whisk the eggs, cottage cheese (or yogurt), garlic powder, salt, and pepper together. The cottage cheese melts during baking and makes the bake incredibly juicy.
5Pour the sautéed vegetables (and meat) into the prepared baking dish and spread evenly. Pour the egg mixture over everything. Gently stir with a fork in the dish so the eggs are distributed among the vegetables.
6If desired, sprinkle grated cheese on top. Bake for 30–35 minutes, until the center is firm (if you shake the dish, the center should not wobble) and the top is golden brown. Let rest for 5 minutes before slicing.

Nutritional benefits

Thanks to its rich content of beta-carotene from sweet potato and iron from spinach, this dish supports eye health and optimal oxygen transport throughout the body.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.