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23
Herbed Whipped Squash
1 large butternut
squash, baked
(about 3 cups
[750 mL] cooked)
1
⁄4
cup (50 mL) butter
or margarine, melted
1
⁄2 teaspoon (2 mL)
dried tarragon leaves
1
⁄8 teaspoon (.5 mL) salt
1
⁄8 teaspoon (.5 mL)
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. Add all
remaining ingredients. Turn to Speed 2 and mix
about 30 seconds. Turn to Speed 4 and beat about
2 minutes.
Yield: 6 servings (
1
⁄2 cup [125 mL] per serving).
Per serving: About 107 cal, 1 g pro, 11 g carb,
7 g fat, 0 mg chol, 137 mg sod.
Black Bean Frittata
2 cups (500 mL) fat-
free egg substitute
or 8 eggs
1
⁄4 cup (50 mL) low-fat
milk
1 tablespoon (15 mL)
oil
1
⁄2 medium red bell
pepper, chopped
4 green onions, sliced
1 can (16 oz.) (500 g)
black beans, rinsed
and drained
1 cup (250 mL)
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.