Zucchini Squares

This frittata makes lovely hors d'oeuvres or can be served as an interesting addition to almost any dinner plate. They can be prepared ahead and frozen, then reheated for a party.

Ingredients

5 jumbo egg whites
¼ cup skim milk
1 tablespoon low-sodium baking powder
½ cup oat bran cereal
½ cup whole wheat flour
1 ½ cups nonfat cheddar cheese
2 tablespoons grated sapsago cheese
¼ teaspoon cayenne pepper
½ teaspoon dried oregano
1 teaspoon dried parsley
¼ teaspoon dried basil
¼ teaspoon garlic powder
1 cup diced zucchini squash
⅓ cup finely chopped onion

Method

Preheat oven to 400 degrees F.
Mix all the ingredients in a large bowl, then pour into an 8-inch-square nonstick cake pan.
Place on the middle rack of the oven and bake for 35 to 40 minutes, until the top is almost fully brown and a toothpick comes out clean.
Cool in the pan for 10 minutes, then turn out onto a cutting board.
Cut into squares with an electric knife or a good serrated knife. Serve at once.

I like to put the squares on a cookie sheet and bake at 400 degrees F. for another 10 minutes to crisp the sides of the squares. These can be reheated, uncovered, one at a time in the microwave for 20 seconds on a high setting. Use more time for more squares. Reheat, uncovered, in a conventional oven on a cookie sheer for about 10 minutes at 300 degrees F.

Yield: 25 squares.

Excerpted from Cooking the Fat-Free Salt-Free Sugar-Free Flavor-Full Way, © 1997. Reprinted with permission from the publisher: The Crossing Press, P.O. Box 1048, Freedom, CA 95019. http://crossingpress.com.

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About The Author

Marcia Sabate Williams has used her culinary creativeness and skills as a New Orleans Creole cook to add excitement, flavor, and zest to salt, sugar, and fat restricted meals. Marcia demonstrates that with a little imagination, local favorite dishes can be prepared while still meeting the recommendations of the U.S. Dietary guidelines to reduce fat, sodium, and sugar in the American diet.

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