Yield: 6 servings
2 cups chopped fresh or frozen cauliflower, broccoli, yellow squash, or zucchini or 2 cups whole kernel corn, cooked until tender and well drained
1 tablespoon reduced-fat margarine or light butter
1/4 cup finely chopped onion
1 cup evaporated nonfat or low-fat milk
3/4 cup fat-free egg substitute
1/4 teaspoon salt
1/8 teaspoon ground black pepper
pinch ground nutmeg
2 tablespoons grated Parmesan cheese
1 tablespoon finely chopped parsley or 1 teaspoon dried
1. Preheat the oven to 350 degrees F.
2. Place the vegetables in a food processor and process, pulsing for several seconds at a time, until finely chopped. Set aside.
3. Place the margarine or butter and onion in a 2-quart pot and place over medium-low heat. Cover and cook for about 5 minutes or until tender. Add the milk and cook, stirring frequently, for a couple of minutes, or just until it begins to boil. Remove the pot from the heat.
4. Slowly whisk about half of the milk mixture into the egg substitute. Then whisk the egg substitute back into the pot. Stir in the vegetables, salt, pepper, nutmeg, and Parmesan cheese. Set aside.
5. Coat six 6-ounce custard cups with cooking spray and pour the vegetable mixture into the cups. Fill a large roasting pan with 1-inch of hot water and place the custard cups in the pan.
6. Bake uncovered for about 25 minutes, or until a sharp knife inserted in the center of the cups comes out clean. Remove the cups from the pan and let sit for 10 minutes. Run a knife around the edges and invert timbales onto serving plates. Top each serving with a sprinkling of parsley.
Nutritional Facts (per serving)
Calories: 77
Carbohydrates: 8 g
Fiber: 1 g
Fat: 1.6 g
Sat. Fat: 0.7 g
Cholesterol: 3 mg
Protein: 8 g
Sodium: 274 mg
Calcium: 171 mg
GI rating: low
Diabetic exchanges: 1/2 carbohydrate (1/3 low-fat milk, 1 vegetable)
