Categories: Vegetables, Main dish, Low-fat 
      Yield: 4 servings 
  
-----------------------------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 
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