KitchenAid KSM455PSSM Instructions Manual page 28

1 large butternut
squash, baked (about
3 cups cooked)
/ cup butter or
1
4
margarine, melted
/ teaspoon dried
1
2
tarragon leaves
/ teaspoon salt
1
8
/ teaspoon black
1
8
pepper
2 cups fat-free egg
substitute or 8 eggs
/ cup low-fat milk
1
4
1 tablespoon oil
/ medium red bell
1
2
pepper, chopped
4 green onions, sliced
1 can (16 oz) black
beans, rinsed and
drained
1 cup shredded
Monterey Jack
cheese
*Wire Whip sold separately for model K4SS.
Herbed Whipped Squash
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 (
Per serving: About 107 cal, 1 g protein, 11 g carb,
7 g fat, 0 mg chol, 137 mg sodium.
Black Bean Frittata
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.
/ cup per serving).
1
2
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