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Source: Vegetarian Times

Surprise Mashed “Potatoes”

Ingredients:

4 c cauliflower florets
1 tbsp canola oil
2 tbsp fat-free half-and-half
Pinch salt
Pinch freshly ground black pepper

Directions:

Steam or microwave cauliflower until soft. Puree in a food processor, adding oil spray and half-and-half to taste. Season with salt and pepper, and serve.

Makes 4 Servings.

Nutrients Per Serving:
90 Calories
7 g Total Fat
0.5 g Saturated Fat
5 g Carbohydrate
2 g Protein
0 mg Cholesterol
60 mg Sodium
3 g Fiber

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Vegetable Quiche Cups

Ingredients:

3/4 c liquid egg substitute
3/4 c shredded reduced fat cheese
1/4 c diced onion
1/4 c diced green or red bell pepper
1 pkg (10 oz) frozen chopped spinach, thawed, drained and squeezed very dry
3 drops hot pepper sauce, optional

Directions:

Preheat oven to 350 degrees. Line 12-cup muffin pan with foil-lined baking cups. spray cups with nonstick cooking spray and set aside. Or spray an 8-Inch pie plate with nonstick cooking spray, and set aside. Combine egg substitute, cheese, onions, peppers and spinach in mixing bowl, and stir well. Add hot pepper sauce. if using, and stir again. Divide mixture evenly among muffin cups, about 1/2 cup mixture per muffin cup, or scoop into pie pan and smooth out to fill pan. Bake for 20 minutes for muffin cups, or until knife inserted in center comes out clean. Bake 35 minutes for pie pan, or until knife inserted in center comes out clean. Remove from oven, and serve.

Makes 6 Servings.

Nutrients Per Serving:
70 Calories
3 g Total Fat
2 g Saturated Fat
4 g Carbohydrate
8 g Protein
10 mg Cholesterol
100 mg Sodium
2 g Fiber

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Cheesy Frittata

Ingredients:

2 tsp low-fat margarine
1/2 c diced onion
1/2 c diced red bell pepper
1/2 c diced zucchini
2 small plum tomatoes, diced
1 tbsp chopped fresh basil
Pinch freshly ground black pepper
1/2 c liquid egg substitute
1/2 c 1-percent cottage cheese
1/4 c fat-free evaporated milk
3/4 oz shredded low-fat Monterey jack cheese

Directions:

Preheat broiler. Spray 10-inch skillet with nonstick cooking spray. Heat skillet over medium-low heat until hot. Melt margarine in skillet. Add onion, bell pepper and zucchini, and cook until vegetables are lightly browned, for 5 to 7 minutes. Stir in tomatoes, basil and black pepper. Increase heat to medium, and cook until flavors blend, for 3 minutes more, and remove from heat. Combine egg substitute, cottage cheese and milk in blender, and process until smooth. Pour egg mixture over vegetables. Cover, and cook over medium-low heat until bottom is set but top is still slightly runny, about 5 minutes. Place skillet under broiler, and cook until top is set, for 2 to 3 minutes. Sprinkle with cheese, and cook until cheese melts, for 2 to 3 minutes more. Remove from oven, and serve.

Makes 2 Servings.

Nutrients Per Serving:
210 Calories
7 g Total Fat
2.5 g Saturated Fat
15 g Carbohydrate
21 g Protein
10 mg Cholesterol
510 mg Sodium
2 g Fiber