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

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