| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Vegetables, Eggs, Dairy | Canadian | Low-fat, Main dish, Vegetables | 4 | Servings |
INGREDIENTS
| 1 | Sweet potato [8oz] | |
| 2 | c | Broccoli, chopped |
| 4 | Eggs | |
| 4 | Egg whites | |
| 1/2 | t | Salt |
| 1/4 | t | Pepper |
| 2 | t | Vegetable oil |
| 1/4 | c | Green onion, chopped |
| 2 | Garlic cloves, minced | |
| 1 | t | Dried tarragon |
| 1/4 | c | Fontina cheese, shredded |
| 1/2 | c | Yogurt |
| 1 | Banana | |
| 1 | T | Maple syrup |
INSTRUCTIONS
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 From Gemini's MASSIVE MealMaster collection at www.synapse.com/~gemini
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Nutrition (calculated from recipe ingredients)
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Calories: 215
Calories From Fat: 92
Total Fat: 10.4g
Cholesterol: 197.4mg
Sodium: 516.6mg
Potassium: 469.1mg
Carbohydrates: 16.1g
Fiber: 1g
Sugar: 9.9g
Protein: 15.3g