Vegetable Frittata - Mondays Dinner Menu Recipe
Yield: 4 ServingsRecipe by luhu.jp
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,
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.
Mondays 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
Source from luhu.jp
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.
Mondays 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
Source from luhu.jp