Growing at the Speed of Life - A Year in the Life of My First Kitchen Garden

BABY SQUASH SAUTÉ

SERVES 4

1 pound mixed baby squash, such as pattypan
or yellow crookneck
½ teaspoon olive oil
1 teaspoon chopped garlic
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
2 tablespoons chopped fresh parsley

Wash and trim off the stem end of the squash
and dry on paper towels. Cut larger ones in
half.
Heat the oil in a skillet over medium-high.
Sauté the squash 6–8 minutes until tender. Stir
in the garlic, salt, and black pepper. Cook 1 min­
ute longer; sprinkle with the parsley and serve.

Per serving : 30 calories, 1 g fat, 0 g saturated fat, 4 g
carbohydrate, 3 g protein, 1 g dietary fi ber, 144 mg
sodium. Exchanges: 1 Vegetable

FRITTATA PRIMAVERA

This is the same as an open-faced omelet with
vegetables throughout. It’s one of my favorite
brunch meals.
SERVES 2

3 teaspoons olive oil
¼ cup chopped onion

1 garlic clove, fi nely chopped

½ cup asparagus pieces

½ cup pattypan or yellow crookneck squash

pieces (½-inch pieces)

½ cup cut sugar snap peas, strings pulled

(½-inch pieces)

¼ teaspoon dried basil or 1 tablespoon fresh

⅛ teaspoon freshly ground black pepper plus a

pinch

¾ cup egg substitute*

1 tablespoon low-fat plain yogurt

1 tablespoon freshly grated Parmesan cheese

*I prefer Egg Beaters Southwestern Style.

Heat 1 teaspoon of the oil in a 10-inch skillet

and cook onion 2–3 minutes or until soft. Add

the garlic and cook 1 minute more. Stir in the

asparagus, squash, peas, basil, and black pepper,

and cook, stirring occasionally, 3–5 minutes

until tender but still slightly crisp. Set aside.

Preheat the broiler. Gently fold the egg sub­

stitute with the yogurt and another pinch of

black pepper. Heat the remaining oil in a heavy­

bottom, broiler-safe skillet. Pour in the egg mix­

ture and cook 1 minute until just set on the

bottom but still wet on the top. Scatter the veg­

etables over the top and set in the oven 4 inches

from the heat to finish cooking, 2 minutes.

Dust the top with Parmesan cheese, cut into

wedges, and serve.

Per serving : 155 calories, 8 g fat, 2 g saturated fat

(12% calories from saturated fat), 8 g carbohydrate,

12 g protein, 2 g dietary fiber, 234 mg sodium. Ex-

changes: 1 Very Lean Meat, 1 Vegetable, 2 Fat

238 • GROWING AT THE SPEED OF LIFE