26
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 minute, or
until slightly tender. Stir in beans. Cook about 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
minute, or until cheese melts.
Yield: 6 servings.
Per serving: About 208 cal, 8 g pro, 5 g carb,
8 g fat, 8 mg chol, 463 mg sod.
tip:
For browned top on frittata, place under broiler
about 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 (
⁄
2
cup per serving).
Per serving: About 07 cal, g pro, g carb,
7 g fat, 0 mg chol, 37 mg sod.
* Wire Whip sold separately for model K4SS.
