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Vegetable Frittata - Monday's Dinner Menu

-----------------------------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

------------------------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 Source: Canadian Living Test Kitchen, Canadian Living [magazine] Feb 96 [-=PAM=-]

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