Vegetable frittata - monday's dinner menu
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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
 
MMMMM---------------------VEGETABLE FRITTATA--------------------------
      1    Sweet potato [8oz]
      2 c  Broccoli, chopped
      4    Eggs
      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    Banana
      1 tb Maple syrup
 
  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 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;
  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 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
  percent
  




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Recipe ID 18591 (Apr 03, 2005)

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