2 ripe bananas, sliced
3 cups plus 1/3 cup reduced-fat milk
2 cups broccoli florets
5 slices whole wheat bread
1/3 cup shredded low-fat Swiss
1/4 cup fresh basil leaves
2 large eggs plus 2 large egg whites
Kosher salt and freshly ground black pepper
1 tablespoon olive oil
2 cloves garlic, halved
1 ripe tomato, cut into 4 slices

Divide the sliced bananas among the four glasses, smash slightly and fill each glass with 3/4 cup of milk. Refrigerate until ready to serve.

Combine the broccoli and 1 tablespoon water in a microwave-safe bowl. Cover with plastic wrap and microwave until crisp-tender, about 2 minutes. Let rest for a few minutes, carefully remove the plastic and drain.

Tear up one slice of bread into small pieces and soak in the remaining 1/3 cup milk in a large bowl until soft, about 2 minutes. Add the broccoli, cheese, basil, eggs, 1/2 teaspoon salt and some pepper. Heat half of the oil in a medium nonstick pan over medium heat. Pour in the egg mixture and cook until the bottom begins to set, about 2 minutes. Adjust the heat to medium-low, cover and continue to cook until the middle is set, 6 to 7 minutes more.

Meanwhile, toast the remaining bread, then rub each slice with garlic and top with a slice of tomato. Drizzle the toast with the remaining 1/2 tablespoon oil.

Cut the frittata into four slices and divide among four plates along with the tomato toast. Serve with the banana milk.

Per serving (1/4 frittata, 1/2 banana, 6-ounces milk, 1 slice toast, 1/4 tomato): Calories 350; Fat 12 g (Saturated 4.5 g); Cholesterol 110 mg; Sodium 600 mg; Carbohydrate 41 g; Protein 21 g; Fiber 5 g; Sugar 20 g