This month's "Ten Dollar Meal" is ...

... cheesy pasta fritatta

The ingredients are simple and the results are delicious.

1/2 green pepper $0.50

1/4 cup chopped broccoli $0.30

1 Tbsp olive oil $0.10

1 Tbsp butter $0.10

8 large eggs $2.22

1/2 cup milk ( 1or 2 %) $0.23

1/3 cup grated parmesan $1.50

1/4 bunch finely sliced fresh basil leaves $0.60

salt and pepper to taste

2 cups cooked long noodles such as spaghetti, fettuccine or linguine $0.45

1 cup shredded mozzarella,white cheddar or monterey jack cheese $1.95

1/4 cup grated parmesan $1.10

Method:

Preheat the broiler on the oven and set the rack to approximately 5 inches below the heat source.

In a heavy oven proof skillet over medium heat, heat the olive oil and melt the butter without browning. Add the broccoli and green peppers and cook until tender crisp (do not brown as this will make the broccoli bitter)

In the meantime whisk together the eggs, milk 1/3 cup of grated parmesan and the sliced basil. Season with salt and pepper.

Cut the pasta into pieces approximately 2-3 inches in length and gently stir into the egg mixture.

Pour the egg and pasta mixture into the skillet and cook on a medium heat lifting the sides with a wooden spoon or heat proof rubber spatula occasionally to allow the uncooked egg to flow to the bottom.

Once the eggs have started to set, top with the shredded cheese and 1/4 cup of parmesan and place into the oven being sure to have the rack set approximately 5 inches form the heat. Cook a further 5-10 minutes until the fritatta has puffed up and set firm and the top is golden brown. Remove from the oven and cut into four wedges for serving.

This quick and easy meal is not only delicious but can be prepared at just under ten dollars for four servings. The total cost of this meal (based on local grocery store prices) is only $8.73 and can be prepared at an even greater savings when the ingredients are on sale.

Perhaps the greatest benefit to this meal is it is an excellent source of nutrition as outlined by Canada’s food guide.

Here is how it looks for one serving:

125 ml (1/2 cup) Mixed bell pepper and broccoli	=	1 vegetables and fruit food guide servings
125ml (1/2cup) cooked pasta	=	1 grain products food guide serving
7.5 ml (1/2 tablespoon) Olive oil/butter	=	Part of your oils and fats intake for the day
2 eggs	=	1 Meat and alternatives food guide serving
Milk and cheese	=	approx. 2 milk and alternatives food guide servings

This frittata can be made in advance and served cold.

Your daily intake for fruits and vegetables can be increased by simply serving this meal with a fresh green leafy salad, olive oil and balsamic vinegar!

Enjoy!