Antoine’s Maple Frittata

Sports Nutrition

Antoine’s Maple Frittata

4 or 6 portions

Method

25 minutes

Cooking

25 minutes

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Ingredients

  • 4 medium sweet potatoes, peeled and cut into 1 cm (3/8 in) slices
  • 15 ml (1 tbsp) olive oil
  • 1/2 medium red onion, diced
  • 250 ml (1 cup) fresh spinach, washed
  • 5 ml (1 tsp) Dijon mustard
  • 30 ml (2 tbsp) maple syrup
  • Pinch of cardamom
  • Salt and pepper, to taste
  • 80 ml (1/3 cup) water
  • 4 large eggs, lightly beaten
  • 65 g (2 1/2 oz) goat cheese, crumbled

Method

  1. Set the oven to broil and preheat.
  2. Cook the sweet potatoes, either in a bowl with a bit of water in the microwave for 5 - 6 minutes, or in a pot of boiling water on the stove for about 10 minutes.
  3. In an oven-proof skillet, heat the oil and sweat the onion for 1 minute.
  4. Add the cooked potatoes and the spinach, mixing gently for 2 - 3 minutes.
  5. In a small bowl, combine the mustard, maple syrup, cardamom, and salt and pepper, then add to the skillet.
  6. Deglaze with the water. Add the eggs and cook for 5 - 6 minutes, stirring to coat all with the eggs.
  7. Sprinkle the goat cheese on top.
  8. Once the mixture is lightly browned, put it under the broiler for 2 - 3 minutes.
  9. Remove from oven and allow to rest 5 minutes. Cut into 4 or 6 wedges.

Additional Information

Resting Time: 5 minutes

(2 Versions: Before or After Exercise)

Nutritional Value per Serving

6 Servings (ideal before exercise)

Calories: 200 kcal

Fat: 8 g

Carbohydrates: 24 g

Fibre: 3 g

Protein: 8 g

 

4 Servings (ideal after exercise)

Calories: 290 kcal

Fat: 12 g

Carbohydrates: 35 g

Fibre: 4 g

Protein: 12 g

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