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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.
*Wire Whip sold separately for model K4SS.