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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To peel garlic cloves quickly, microwave them first for 10 seconds. They will then pop out of their skins easily.


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Vegetable Frittata - Monday's Dinner Menu

"Public and private food in America has become eatable, here and there extremely good. Only the fried potatoes go unchanged, as deadly as before."

Luigi Barzini, 'O America' (1977)






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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