ķĸ
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HERBED WHIPPED SQUASH
26
1 large butternut squash,
baked (about 3 cups
cooked)
1
⁄
4
cup margarine or
butter, melted
1
⁄
2
teaspoon dried
tarragon leaves
1
⁄
8
teaspoon salt
1
⁄
8
teaspoon black pepper
Scoop cooked squash out of shell and place in mixer
bowl. Attach bowl and wire whip to mixer. Turn to
Speed 4 and beat about 30 seconds. Turn to Speed
2. Add all remaining ingredients and mix about
30 seconds. Turn to Speed 4 and beat about
2 minutes.
Yield: 6 servings.
Per serving: About 107 cal, 1 g pro, 11 g carb,
7 g fat, 0 mg chol, 137 mg sod.
2 cups fat-free egg
substitute or 8 eggs
1
⁄
4
cup low-fat milk
1 tablespoon oil
1
⁄
2
medium red bell
pepper, chopped
4 green onions, sliced
1 can (16 oz.) black
beans, rinsed and
drained
1 cup shredded
Monterey Jack cheese
Place egg substitute and milk in mixer bowl. Attach
bowl and wire whip to mixer. Turn to Speed 2 and
mix about 30 seconds. Set aside.
Heat oil in large skillet over medium heat until oil
sizzles. Add bell pepper and onions. Cook about
1 minute, or until slightly tender. Stir in beans.
Cook about 1 minute, or until thoroughly heated.
Reduce heat to medium-low. Pour egg mixture over
vegetables. Cook about 6 minutes, or until almost
set. As bottom of egg mixture sets, carefully lift
edges with spatula and let uncooked egg run to the
bottom of the pan. Cook, covered, about 2 minutes,
or until top is set but still shiny. Sprinkle with
cheese. Cook, covered, about 1 minute, or until
cheese melts.
Yield: 6 servings.
Per serving: About 208 cal, 18 g pro, 15 g carb,
8 g fat, 18 mg chol, 463 mg sod.
Tip: For browned top on frittata, place under broiler
about 1 minute, or until cheese is browned and
bubbly.
BLACK BEAN FRITTATA
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