Vegetable Frittata - Monday's Dinner Menu Recipe




Vegetable Frittata - Monday's Dinner Menu Ingredients


VEGETABLE FRITTATA

1 sweet potato [8oz]
2 cup broccoli, chopped
4 eggs
4 egg whites
1/2 tsp salt
1/4 tsp pepper
2 tsp vegetable oil
1/4 cup green onion, chopped
2 garlic cloves, minced
1 tsp dried tarragon
1/4 cup fontina cheese, shredded

BANANA SMOOTHIE [EA SERVING

1/2 cup yogurt
1 banana
1 tbsp maple syrup

A Recipe for
Vegetable Frittata - Monday's Dinner Menu

 

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Cutting stalks at noontime. Perspiration drips to the earth. Know you that your bowl of rice each grain from hardship comes?

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Vegetable Frittata - Monday's Dinner Menu

Food Tip
There is a risk anytime perishable food is left at room temperature for more than two hours. To reduce the risk, freeze something to be included with the lunch such as a juice box or a small plastic container of water, which will keep the food cool until lunchtime. A small refreezable ice pack, like those used in coolers is also useful.







Vegetable Frittata - Monday's Dinner Menu Directions

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

Source: Canadian Living Test Kitchen, Canadian Living [magazine] Feb
96
[-=PAM=-] PA_Meadows@msn.com

Serves: 4

 

 

 

 

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