• Prep Time:
  • Cooking Time:
  • Serves: 4 Servings

Vegetable Frittata - Monday's Dinner Menu

  • Recipe Submitted by on

Category: Low Fat, Vegetables, Main Dish

 Ingredients List

  • -----------------------------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


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

Meanwhile, in bowl, whisk together eggs, egg whites, salt and pepper; set

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

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

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