Vegetable frittata - monday's dinner menu

4 Servings

Ingredients

Quantity Ingredient
1 Sweet potato [8oz]
2 cups Broccoli, chopped
4 Eggs
4 Egg whites
½ teaspoon Salt
¼ teaspoon Pepper
2 teaspoons Vegetable oil
¼ cup Green onion, chopped
2 Garlic cloves, minced
1 teaspoon Dried tarragon
¼ cup Fontina cheese, shredded
½ cup Yogurt
1 Banana
1 tablespoon Maple syrup

Directions

VEGETABLE FRITTATA

BANANA SMOOTHIE [EA SERVING

Menu: Vegetable Frittata, green salad whole grain bread banana smoothie

Vegetable Frittata:

Packed with vegetables, this puffy frittata makes a comforting meatless supper on a cold winter night.

Peel sweet potato; cut into ½-inch pieces. Place in steamer basket over boiling water; cook, covered, for 5 minutes. Add broccoli; cook, covered for 4 minutes or until potato is tender and broccoli is tender-crisp; set aside.

Meanwhile, in bowl, whisk together eggs, egg whites, salt and pepper; set aside.

In 9-inch ovenproof skillet, heat oil over medium heat; cook onion, garlic and tarragon, stirring, for about 2 minutes or until softened.

Arrange sweet potato mixture in bottom of skillet, pour egg mixture over top. Reduce heat to medium-low; cook, covered, for about 12 minutes or until bottom is golden and edges are set but centre still jiggles slightly.

Sprinkle cheese over top; broil for 2-3 minutes or until light golden and cheese is bubbly.

Per serving: about 202 calories, 14 g protein, 9.7 g fat, 15 g carbohydrate.

Banana Smoothy: include all ingredients in blender and pulse until smooth. Pour into individual serving bowls and chill well before serving.

Monday's Menu: Calories Fat Vegetable Frittata 202 9.7 g Green salad 25 0.3 g 1 TB low-fat dressing 25 2⅕ g 1 sl whole-grain bread 68 0.7 g 1 ts butter 33 3.7 g Banana smoothie 231 2½ g Total: 584 19⅒ g Percent from fat: 29 percent

Source: Canadian Living Test Kitchen, Canadian Living [magazine] Feb 96

[-=PAM=-] PA_Meadows@...

Related recipes