KitchenAid 9706634D manual Herbed Whipped Squash, Black Bean Frittata

Herbed Whipped Squash

1large 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.

Black Bean Frittata

2cups 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

1can (16 oz) black beans, rinsed and drained

1cup 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.

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