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24
Black Bean Frittata
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, gently
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 protein, 15 g
carb, 8 g fat, 18 mg chol, 463 mg sodium.
Tip: For browned top on frittata, place under
broiler about 1 minute, or until cheese is
browned and bubbly.
Herbed Whipped Squash
1 large butternut
squash, baked
(about 3 cups
cooked)
1
⁄4 cup butter or
margarine, 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. 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 per serving).
Per serving: About 107 cal, 1 g protein, 11 g
carb, 7 g fat, 0 mg chol, 137 mg sodium.