KitchenAid W10171783D Herbed Whipped Squash, Black Bean Frittata, Cup low-fat milk Tablespoon oil

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.

*Wire Whip sold separately for model K4SS.

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