Menu: Vegetable Frittata, green salad, whole grain bread, banana smoothie
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 Smoothie: include all ingredients in blender and pulse until smooth. Pour into individual serving bowls and chill well before serving.
Source: Canadian Living Test Kitchen, Canadian Living [magazine] Feb 96