Vegetable frittata - monday's dinner menu
Vegetables Dinner Low Fat Canadian
Last updated 10/4/2011 7:56:55 PM. Recipe ID 18591. Report a problem with this recipe.
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Title: Vegetable frittata - monday's dinner menu
Categories: Vegetables, Main dish, Low-fat, Canadian
Yield: 4 Servings
1 Sweet potato [8oz]
2 c Broccoli, chopped
4 Egg whites
1/2 ts Salt
1/4 ts Pepper
2 ts Vegetable oil
1/4 c Green onion, chopped
2 Garlic cloves, minced
1 ts Dried tarragon
1/4 c Fontina cheese, shredded
MMMMM----------------BANANA SMOOTHIE [EA SERVING---------------------
1/2 c Yogurt
1 tb Maple syrup
Menu: Vegetable Frittata, green salad whole grain bread banana
Packed with vegetables, this puffy frittata makes a comforting
meatless supper on a cold winter night.
Peel sweet potato; cut into 1/2-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;
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
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
Banana Smoothy: include all ingredients in blender and pulse until
smooth. Pour into individual serving bowls and chill well before
Monday's Menu: Calories Fat Vegetable Frittata 202
9.7 g Green salad 25 0.3 g 1 TB low-fat
dressing 25 2.2 g 1 sl whole-grain bread 68 0.7 g 1 ts butter 33 3.7
g Banana smoothie 231 2.5 g Total: 584 19.1 g Percent from fat: 29
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