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Vegetable frittata - monday's dinner menu
Artist: _ Yield: 4
Categories: Dinner, Entrees, Low-fat, Vegetables Rating: 0
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Ingredients:
VEGETABLE FRITTATA
1 Sweet potato [8oz]
2 cupBroccoli, chopped
4 Eggs
4 Egg whites
1/2 tspSalt
1/4 tspPepper
2 tspVegetable oil
1/4 cupGreen onion, chopped
2 Garlic cloves, minced
1 tspDried tarragon
1/4 cupFontina cheese, shredded
BANANA SMOOTHIE [EA SERVING
1/2 cupYogurt
1 Banana
1 tbspMaple syrup
Procedures:
1Menu: 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.
2Peel sweet potato; cut into ?inch pieces.
3Place in steamer basket over boiling water; cook, covered, for 5 minutes.
4Add broccoli; cook, covered for 4 minutes or until potato is tender and broccoli is tender-crisp; set aside.
5Meanwhile, in bowl, whisk together eggs, egg whites, salt and pepper; set aside.
6In 9-inch ovenproof skillet, heat oil over medium heat; cook onion, garlic and tarragon, stirring, for about 2 minutes or until softened.
7Arrange sweet potato mixture in bottom of skillet, pour egg mixture over top.
8Reduce heat to medium-low; cook, covered, for about 12 minutes or until bottom is golden and edges are set but centre still jiggles slightly.
9Sprinkle cheese over top; broil for 2-3 minutes or until light golden and cheese is bubbly.
10Per serving: about 202 calories, 14 g protein, 9.7 g fat, 15 g carbohydrate.
11Banana smoothy: include all ingredients in blender and pulse until smooth.
12Pour into individual serving bowls and chill well before serving.
13Monday"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