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Vegetable Frittata & Banana Smoothie - Monday's Dinner Menu

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Recipe

Packed with vegetables, this puffy frittata makes a comforting meatless supper on a cold winter night.

 

Yield

4 servings

Prep

20 min

Cook

30 min

Ready

60 min
Trans-fat Free

Ingredients

Amount Measure Ingredient Features
Vegetable frittata
1 each sweet potatoes, or yams
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2 cups broccoli florets
chopped
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4 large eggs
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4 each egg whites
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½ teaspoon salt
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¼ teaspoon black pepper
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2 teaspoons vegetable oil
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¼ cup scallions, spring or green onions
chopped
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2 each garlic cloves
minced
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1 teaspoon tarragon leaves
dried
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¼ cup fontina cheese
shredded
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Banana smoothie
½ cup yogurt
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1 each bananas
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1 tablespoon maple syrup
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Ingredients

Amount Measure Ingredient Features
Vegetable frittata
1 each sweet potatoes, or yams
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473 ml broccoli florets
chopped
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4 large eggs
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4 each egg whites
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2.5 ml salt
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1.3 ml black pepper
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1E+1 ml vegetable oil
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59 ml scallions, spring or green onions
chopped
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2 each garlic cloves
minced
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5 ml tarragon leaves
dried
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59 ml fontina cheese
shredded
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Banana smoothie
118 ml yogurt
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1 each bananas
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15 ml maple syrup
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Directions

Vegetable Frittata:

Peel sweet potato; cut into ½-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 to 3 minutes or until light golden and cheese is bubbly.

Banana Smoothie:

Include all ingredients in blender and pulse until smooth.

Pour into individual serving bowls and chill well before serving.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 200g (7.1 oz)
Amount per Serving
Calories 22044% from fat
 % Daily Value *
Total Fat 11g 16%
Saturated Fat 4g 19%
Trans Fat 0g
Cholesterol 223mg 74%
Sodium 455mg 19%
Total Carbohydrate 7g 7%
Dietary Fiber 2g 8%
Sugars g
Protein 23g
Vitamin A 139% Vitamin C 74%
Calcium 15% Iron 10%
* based on a 2,000 calorie diet How is this calculated?
 

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