Whirlpool 4KHM3WH4 Le manuel du propriétaire

3 & 5 SPEED

HAND MIXERS

INSTRUCTIONS AND RECIPES

BATTEURS À MAIN

3 ET 5 VITESSES

DIRECTIVES ET RECETTES

FOR THE WAY IT’S MADE.

®

BIEN PENSÉ. BIEN FABRIQUÉ.

®

1-800-461-5681

Call our Consumer Interaction Centre

with questions or comments

Website: www.KitchenAid.ca

Des questions ? Des commentaires ?

Appelez notre Centre d’interaction

aux consommateurs.

Site Web : www.KitchenAid.ca

Product Registration Card

Before you use your mixer, please

fill out and mail your product

registration card packed with the

Instructions and Recipes manual. This

card will enable us to contact you in

the unlikely event of a product safety

notification. This card does not verify

your warranty.

Keep a copy of the sales receipt

showing the date of purchase of your

mixer. Proof of purchase will assure

you of in-warranty service.

Please complete the following for

your personal records:

Model Number* ______________________________________________________

Date Purchased _______________________________________________________

Dealer’s Name________________________________________________________

Address______________________________________________________________

Phone _______________________________________________________________

*Located on the product registration card or under base.

1

Table of Contents

Product Registration Card ........................................................Inside Front Cover

Important Safeguards........................................................................................2

Electrical Requirements......................................................................................3

Mixer Features...................................................................................................4

How to Use the Mixer .......................................................................................6

To Attach Accessories..................................................................................6

To Remove Accessories................................................................................6

To Operate the Speed Control.....................................................................7

Speed Control Guide for 3-Speed Mixer......................................................8

Speed Control Guide for 5-Speed Mixer......................................................8

Accessories for your KitchenAid

®

Hand Mixer.....................................................9

Care and Cleaning.............................................................................................9

KitchenAid

®

Hand Mixer Warranty...................................................................10

How To Arrange For Warranty Service.................................................................10

How To Arrange For Out-Of-Warranty Service..................................................11

Troubleshooting...............................................................................................11

Recipes............................................................................................................12

Your safety and the safety of others are very important.

We have provided many important safety messages in this manual and on your

appliance. Always read and obey all safety messages.

This is the safety alert symbol.

This symbol alerts you to potential hazards that can kill or hurt you

and others.

All safety messages will follow the safety alert symbol and either

the word “DANGER” or “WARNING.” These words mean:

You can be killed or seriously injured

if you don’t immediatel

y follow

instructions.

You can be killed or seriously injured

if you don’t follow instructions.

All safety messages will tell you what the potential hazard is, tell you how to

reduce the chance of injury, and tell you what can happen if the instructions are

not followed.

2

IMPORTANT SAFEGUARDS

When using electrical appliances, basic safety precautions should always be

followed including the following:

1. Read all instructions.

2. To protect against risk of electrical shock, do not put mixer in water or

other liquid.

3. Close supervision is necessary when any appliance is used near or by

children.

4. Unplug mixer from outlet when not in use, before putting on or taking off

parts, and before cleaning.

5. Avoid contacting moving parts. Keep hands, hair, clothing, as well as

spatulas and other utensils away from all accessories during operation to

reduce the risk of injury to persons and/or damage to the mixer.

6. Do not operate the mixer with a damaged cord or plug or after the mixer

malfunctions, or is dropped or damaged in any manner. Return the mixer

to the nearest Authorized Service Center for examination, repair or electrical

or mechanical adjustment.

7. The use of attachments not recommended or sold by KitchenAid may cause

fire, electric shock or injury.

8. Do not use the mixer outdoors.

9. Do not let the cord hang over the edge of table or counter.

10. Do not let cord contact hot surface, including the stove.

11. Remove any accessories from mixer before washing.

12. This product is designed for household use only.

SAVE THESE INSTRUCTIONS

3

Electrical Requirements

Volts: 120 A.C. only. Hertz: 60

NOTE: This mixer has a polarized

plug (one blade is wider than the

other). To reduce the risk of electric

shock, this plug will fit in a polarized

outlet only one way. If the plug does

not fit fully in the outlet, reverse the

plug. If it still does not fit, contact a

qualified electrician. Do not modify

the plug in any way.

4

4KHM3, 4KHM5TB & 4KHM5DH

Hand Mixer Features

The KitchenAid

®

Classic 3-Speed, Classic Plus 5-Speed and Ultra Power

®

5-Speed Hand Mixers offer a host of conveniences, including a powerful yet

lightweight motor, intuitive speed control, and easy-to-clean design. An

electronic sensor automatically adjusts the mixer power to maintain a steady

beater speed when the firmness of your mix changes.

The Turbo Beater™ Accessories that come with your mixer have an open

shape with no center post: this design permits thorough mixing with no

clogging, little splashing, and minimal food collection.

Your mixer is designed to mix cookie doughs and cake batters, mash

potatoes, and whip heavy cream and egg whites. With the optional dough

hooks and liquid blender rod, the mixer can also knead yeast bread doughs and

blend smoothies, milkshakes, soups, and sauces.

The KitchenAid

®

Hand Mixer is designed to deliver the same legendary quality

and reliability that have been built into KitchenAid

®

Stand Mixers since 1919.

Easy-To-Use

Speed Control

Oversized Beater

Ejector Button

Air Vents

Turbo Beater™

Accessories

Easy-To-Clean

Design

Non-Tip

Heel Rest

Round

Power Cord

Comfort Designed Handle

Liquid Blender Rod Accessory

included with 4KHM5TB

Dough Hooks

Accessory included

with 4KHM5DH

5

4KHM3, 4KHM5TB & 4KHM5DH

Hand Mixer Features

Easy-To-Use Speed Control

Features a positive “click” at each

speed setting.

Comfort Designed Handle

Angled handle reduces arm fatigue;

rounded grip provides a comfortable

fit for hands of all sizes.

Easy-To-Clean Design

Smooth styling has no ingredient-

trapping cracks or crevices. Makes

cleanup easy.

Oversized Beater Ejection Button

Makes for easy, single-handed ejection

of beaters.

Round Power Cord

Round shape will not trap ingredients.

Makes cleanup easy.

Non-Tip Heel Rest

Holds mixer stable when not in use.

Air Vents

Positioned to prevent clogging from

batters and other mixtures.

Turbo Beater™ Accessories

Self-cleaning mixing action.

Dishwasher-safe, high quality

stainless steel.

Liquid Blender Rod

Designed to mix smoothies, diet drink

mixes, chocolate milk, milkshakes, ice

tea, soups, and sauces. Mixes from 8

to 32 ounces (240 to 950 ml) of

liquid. Included with model

4KHM5TB.

Dough Hooks

High-quality stainless steel designed to

mix and knead yeast doughs. Included

with model 4KHM5DH.

KitchenAid Brand Quality

Your mixer is built and tested to meet

KitchenAid standards for optimum

performance and durability.

6

How to Use the Mixer

Be sure to read and follow the specific

instructions in this manual for proper

use of this mixer.

To Attach Accessories

1. Make sure the Speed Control is in

the “OFF” position.

2. Unplug the mixer from the

electrical outlet.

3. Each pair of accessories (Turbo

Beaters™ accessories, optional

Dough Hooks included with Model

4KHM5DH) will have one accessory

with a collar (D), and one without

(C). The hand mixer has a specific

opening for each. Single

accessories, like the optional Pro

Whisk or Liquid Blender Rod

(included with Model 4KHM5TB),

will always have a collar (D).

4. Insert the accessory with a collar

(D) into the larger opening (B) of

the hand mixer. Line up the flanges

on the accessory with the slots in

the opening and push in until it

locks into place.

5. Insert the accessory without a

collar (C) into the smaller opening

(A) of the hand mixer. Line up the

flanges on the accessory with the

slots in the opening and push in

until it locks into place.

To Remove Accessories

1. Make sure the Speed Control is in

the “OFF” position.

2. Unplug the mixer from the

electrical outlet.

3. Press the Ejector Button (E) to

release the accessories from the

mixer, then remove them.

3

2

1

O

F

Electronic Control

A

B

C

D

E

WARNING

Injury Hazard

Unplug mixer before touching

beaters.

Failure to do so can result in

broken bones, cuts or bruises.

7

To Operate the Speed Control

NOTE: When plugged in, an

accidental touching of the Speed

Control, or other circumstances, may

result in the mixer starting

unexpectedly.

1. Make certain the Speed Control is

in the “OFF” position by sliding it

backward as far as possible.

“OFF/O” will be visible on the

speed control pad when the switch

is in the “OFF” position.

2. Plug the mixer into an electrical

outlet.

3. Always start mixing at the lowest

speed by sliding the Speed Control

forward to the first position mark,

which is Speed 1.

4. To increase the mixer speed, slide

the Speed Control forward. To

decrease the mixer speed, slide the

Speed Control backward.

5. When the mixing job is finished,

shut off the mixer by sliding the

Speed Control backward as far as

possible. Unplug the mixer before

removing the accessories.

WARNING

Injury Hazard

Unplug mixer before touching

beaters.

Failure to do so can result in

broken bones, cuts or bruises.

8

Speed Control Guide for 3-Speed Mixer

The Classic 3-Speed Hand

Mixer should always be set

on the lowest speed to start

mixing. Move to higher

speeds as needed.

Speed 1 Start all mixing

procedures. Combine cream

cheese mixtures. Stir gelatin

mixtures. Mash potatoes.

Stir in nuts, chocolate chips, shredded

cheese, onions, olives, and other

chunky ingredients. Mix flour and

other dry ingredients with liquids or

other moist mixtures. Helps prevent

ingredients from splashing out

of bowl.

Speed 2 Mix muffins, quick breads,

cake batters, and frostings. Mash

potatoes or squash. Blend butter and

sugar. Combine heavy mixtures, such

as cookie dough.

Speed 3 Whip heavy cream and

mousse mixtures. Beat egg whites and

meringue mixtures.

NOTE: The Turbo Beater™ Accessories

are not designed for mixing and

kneading bread dough. Special dough

hook attachments are available. See

“Accessories for Your KitchenAid

®

Hand Mixer” (page 9) for details and

ordering information.

Speed Control Guide for 5-Speed Mixer

The Classic Plus 5-Speed

and Ultra Power

®

5-Speed

Hand Mixer should always

be set on the lowest speed

to start mixing. Move to

higher speeds as needed.

Speed 1 For slow stirring,

combining, and starting all

mixing procedures. Use this

speed to stir in nuts, chocolate chips,

shredded cheese, onions, olives, and

other chunky ingredients. Mix flour

and other dry ingredients with liquids

or other moist mixtures. Helps prevent

ingredients from splashing out of

bowl.

Speed 2 Stir batters and gelatin

mixtures. Combine heavy mixtures,

such as cookie dough. Mix light cream

cheese spreads. Mash potatoes.

Speed 3 Combine heavy cream

cheese mixtures. Mash squash.

Speed 4 Blend butter and sugar.

Mix muffins, quick breads, cake

batters, and frostings.

Speed 5 Beat egg whites and

meringue mixtures. Whip heavy cream

and mousse mixtures.

NOTE: The Turbo Beater™ Accessories

are not designed for mixing and

kneading bread dough. Special dough

hook attachments are available. See

“Accessories for Your KitchenAid

®

Hand Mixer” (page 9) for details and

ordering information.

3

2

1

OFF/O

5

4

3

2

1

OFF/O

9

Accessories for your KitchenAid

®

Hand Mixer

Liquid Blender Rod

A great way to mix up smoothies, diet

drink mixes, chocolate milk, ice tea,

and milkshakes. Also invaluable for

soups and sauces that require light

blending. The 8

1

⁄2 inch (21.6 cm) long

Liquid Blender Rod attaches to the

mixer like a regular beater (see page 6)

and can mix from 8 to 32 ounces

(240 to 950 ml) of liquid. Hand wash

with mild detergent.

Dough Hooks

A must-have attachment for the bread

baker! The stainless steel Dough

Hooks enable your mixer to knead

yeast bread doughs, saving you

untold time and effort. The Dough

Hooks attach to the mixer like regular

beaters (see page 6) and are

dishwasher-safe for quick clean-up.

To order these accessories,

visit www. KitchenAid.ca,

or call 1-800-461-5681.

Care and Cleaning

Always unplug mixer before cleaning.

Do not immerse mixer in water. Wipe

mixer with a warm, sudsy cloth; then

wipe clean with a damp cloth. Dry

with a soft cloth.

Turbo Beater™ Accessories,

Dough Hooks

*

Always remove accessories from mixer

before cleaning. Wash in dishwasher,

or by hand in warm, sudsy water.

Rinse and wipe dry.

Liquid Blender Rod

*

Always remove blender rod from

mixer before cleaning. Hand wash

in warm, sudsy water. Rinse, and

wipe dry.

Power Cord

Wipe cord with a warm, sudsy cloth;

then wipe clean with a damp cloth.

Dry with a soft cloth.

*These accessories are not included with all

hand mixer models; see “Accessories for Your

KitchenAid

®

Hand Mixer” for details and

ordering information.

Electrical Shock Hazard

Do not put in water.

Doing so can result in death

or electrical shock.

WARNING

Injury Hazard

Unplug mixer before touching

beaters.

Failure to do so can result in

broken bones, cuts or bruises.

10

KitchenAid

®

Hand Mixer

Warranty

Length of

Warranty:

One Year Full warranty

from date of purchase.

KitchenAid Canada

Will Pay For:

Replacement parts and

repair labour costs to

correct defects in materials

and workmanship. Service

must be provided by a

designated KitchenAid

Service Centre.

KitchenAid Canada

Will Not Pay For:

A. Repairs when mixer is

used in other than

normal single-family

household use.

B. Damage resulting from

accident, alteration,

misuse or abuse, fire,

floods, acts of God, or

use of products not

approved by

KitchenAid Canada.

C. Any incidental shipping

or handling costs to

deliver your mixer to a

designated KitchenAid

Service Centre.

D. Replacement parts or

repair labour costs for

mixer operated outside

Canada.

KITCHENAID CANADA DOES NOT ASSUME ANY RESPONSIBILITY FOR

INCIDENTAL OR CONSEQUENTIAL DAMAGES. Some provinces do not allow

the exclusion or limitation of incidental or consequential damages, so this

exclusion may not apply to you. This warranty gives you specific legal rights and

you may also have other rights which vary from province to province.

How To Arrange For Warranty Service

First review the Troubleshooting

section, to possibly avoid the need for

service.

One Year Full warranty from date of

purchase KitchenAid Canada will pay

for replacement parts and repair

labour costs to correct defects in

materials and workmanship. Service

must be provided by a designated

KitchenAid Service Centre.

Take the mixer or ship prepaid and

insured to a designated KitchenAid

Service Centre. Your repaired mixer

will be returned prepaid and insured.

If you are unable to obtain satisfactory

service in this manner, contact

KitchenAid Canada, 1901 Minnesota

Court, Mississauga, Ontario L5N 3A7.

Telephone 1-800-807-6777.

11

How To Arrange For Out-Of-Warranty Service

•First review the Troubleshooting

section below.

•Then, consult your telephone

directory for a designated

KitchenAid Service Centre near you.

If one is not listed contact

KitchenAid Service from anywhere in

Canada at 1-800-807-6777.

•Take the mixer or ship prepaid and

insured to a designated KitchenAid

Service Centre. Your repaired mixer

will be returned prepaid and

insured.

•All out-of-warranty service should be

handled by a designated KitchenAid

Service Centre.

Troubleshooting

First try the solutions suggested here

and possibly avoid the cost of service.

If your mixer should malfunction or

fail to operate, check the following:

- Is the mixer plugged in?

- Is the fuse in the circuit to the mixer

in working order? If you have a

circuit breaker box, make sure the

circuit is closed.

-Try unplugging and waiting 15-20

minutes before re-plugging the

mixer.

- If the problem is not due to one of

the above items, see “How to

Arrange For Service” sections.

- Do not return the mixer to the

retailer as they do not provide

service.

-For assistance throughout Canada

call KitchenAid Consumer Interaction

Centre toll-free 8:30 a.m. - 5:30 p.m.

(EST): 1-800-461-5681.

or write to:

Consumer Relations Centre

KitchenAid Canada

1901 Minnesota Court

Mississauga, ON L5N 3A7

WARNING

Electrical Shock Hazard

Unplug before servicing.

Failure to do so can result in

death or electrical shock.

12

Raspberry Cream Cheese Spread

1 package (8 oz.)(225 g)

light cream cheese

3 tablespoons (45 ml)

seedless raspberry

preserves

1

⁄4 teaspoon (1 ml) grated

orange peel

Place all ingredients in small bowl. Beat on Speed 1

about 1 minute, or until smooth and creamy,

scraping bowl once or twice. Serve with mini-bagels

or crackers, if desired.

Yield: 10 servings (2 tablespoons [25 ml] per

serving).

Per serving: About 64 cal, 2 g pro, 6 g carb,

4 g total fat, 2 g sat fat, 8 mg chol, 128 mg sod.

Honey-Walnut Cream Cheese Spread

1 package (8 oz.)

( 225 g) light cream

cheese

2 tablespoons (25 ml)

honey

1

⁄4 cup (50 ml) chopped

walnuts

Place cream cheese and honey in small bowl. Beat

on Speed 1 about 1 minute, or until smooth and

creamy, scraping bowl once or twice. Add walnuts.

Beat on Speed 1 about 20 seconds, or until

combined. Serve with mini-bagels or crackers, if

desired.

Yield: 10 servings (2 tablespoons [25 ml] per

serving).

Per serving: About 80 cal, 3 g pro, 5 g carb,

6 g total fat, 3 g sat fat, 8 mg chol, 128 mg sod.

Dilled Salmon Mousse

2 envelopes (30 ml)

unflavored gelatin

3

⁄4 cup (175 ml) water

1

⁄2 cup (125 ml)

reduced-calorie

mayonnaise

1 cup (250 ml) nonfat

plain yogurt

2-3 tablespoons

(30-45 ml) chopped

fresh dill

1tablespoon (15 ml)

lemon juice

1

⁄4 teaspoon (1 ml) salt

1

⁄8 teaspoon (0.5 ml)

black pepper

Dash cayenne

pepper

1 can (14

1

⁄

2 oz.)

(430 ml) red salmon,

drained and flaked

Spray 1-quart (1 litre) mold with no-stick cooking

spray. In small saucepan, sprinkle gelatin over water.

Let stand 5 minutes until softened. Heat over low

heat, stirring until gelatin is dissolved. Cool slightly.

Place mayonnaise and gelatin mixture in medium

bowl. Beat on Speed 1 about 30 seconds, or until

smooth. Add remaining ingredients, except salmon.

Beat on Speed 1 for 30 to 60 seconds, or until

smooth. Stir in salmon. Pour into mold. Refrigerate

at least 4 hours, or until firm. Remove mousse from

mold. Serve with crackers or cocktail breads, if

desired.

Yield: 16 servings (

1

⁄4 cup [50 ml] per serving).

Per serving: About 72 cal, 7 g pro, 2 g carb,

4 g total fat, 1 g sat fat, 11 mg chol, 243 mg sod.

13

Beer Cheese Bread

2

1

⁄2-3

1

⁄2 cups (650-850 ml)

all-purpose flour

1 package active dry

yeast

2 tablespoons (25 ml)

sugar

1 teaspoon (5 ml) salt

1 cup (250 ml) beer

2 tablespoons (25 ml)

margarine or butter

1 egg

1

⁄2 teaspoon (2 ml) hot

pepper sauce

1

⁄2 cups (375 ml)

shredded reduced-fat

sharp Cheddar

cheese

Attach dough hooks to mixer. Combine 2 cups

(500 ml) flour, yeast, sugar, and salt in large bowl.

Set aside.

Place beer and margarine in small saucepan. Heat

over medium heat until margarine melts. Continue

heating to 120°F to 130°F (50°C to 55°C). Add to

flour mixture. Beat on Speed 3 about 1 minute, or

until blended. Add egg and hot pepper sauce. Beat

on Speed 3 about 20 seconds, or until combined.

Continuing on Speed 3, add cheese and remaining

flour,

1

⁄4 cup (50 ml) at a time, until dough cleans

sides of bowl, scraping sides of bowl. Knead on

Speed 3 about 2 minutes, or until dough is smooth

and elastic. Dough will be slightly sticky to the

touch.

Place dough in greased bowl, turning to grease top.

Cover. Let rise in warm place, free from draft, about

1 hour, or until doubled in bulk.

Punch dough down. With lightly oiled hands, shape

dough into 9x5-inch (230x130 mm) loaf. Place in

greased 9x5x3-inch (230x130x90 mm) baking pan.

Cover. Let rise in warm place, free from draft, about

1 hour, or until doubled in bulk.

Bake at 375°F (190°C) for 30 to 40 minutes, or until

golden brown. Remove from pan immediately and

cool on wire rack. Serve warm.

Yield: 16 servings.

Per serving: About 132 cal, 6 g pro, 18 g carb,

4 g total fat, 2 g sat fat, 21 mg chol, 248 mg sod.

14

Basic White Bread

1 cup (250 ml) lowfat

milk

1tablespoon (15 ml)

sugar

1 teaspoon (5 ml) salt

2 tablespoons (25 ml)

margarine or butter

1 package active dry

yeast

2-3

1

⁄2 cups (500-850 ml)

all-purpose flour

Attach dough hooks to mixer. Combine 2 cups

(500 ml) flour and yeast in large bowl. Set aside.

Place milk, sugar, salt, and margarine in small

saucepan. Heat over medium heat until margarine

melts and sugar dissolves, stirring frequently.

Continue heating to 120°F to 130°F (50°C to 55°C).

Add to flour mixture. Beat at Speed 3 about 1

minute, or until blended.

Continuing on Speed 3, add remaining flour,

1

⁄4 cup

(50 ml) at a time, until dough cleans sides of bowl,

scraping sides of bowl. Knead on Speed 3 about 2

minutes, or until dough is smooth and elastic.

Dough will be slightly sticky to the touch.

Place dough in greased bowl, turning to grease top.

Cover. Let rise in warm place, free from draft, about

1 hour, or until doubled in bulk.

Punch dough down. With lightly oiled hands, shape

dough into 8x4-inch (200x100 mm) loaf. Place in

greased 8

1

⁄2x4

1

⁄2x2

1

⁄2-inch (210x110x60 mm) baking

pan. Cover. Let rise in warm place, free from draft,

about 1 hour, or until doubled in bulk.

Bake at 400°F (200°C) for 30 to 40 minutes, or until

golden brown. Remove from pan immediately and

cool on wire rack.

Yield: 16 servings.

Per serving: About 81 cal, 2 g pro, 14 g carb,

2 g total fat, 0 g sat fat, 1 mg chol, 168 mg sod.

15

Mashed Potatoes

2 pounds (1 kg) (about

6 medium) russet

potatoes, peeled, cut

into quarters, and

boiled

1

⁄4 cup (50 ml)

margarine or butter,

softened

1

⁄2 teaspoon (2 ml) salt

1

⁄8 teaspoon (0.5 ml)

black pepper

1

⁄4-

1

⁄3 cup (50-75 ml)

lowfat milk, warmed

Drain potatoes well. Return to hot saucepan. Add

margarine, salt, and pepper. Beat on Speed 1 about

20 seconds, or until potatoes are broken up.

Continuing on Speed 1, slowly add milk. Beat about

45 seconds, or until smooth. Serve immediately.

Yield: 8 servings (about

1

⁄2 cup [125 ml] per serving).

Per serving: About 137 cal, 3 g pro, 19 g carb,

6 g total fat, 1 g sat fat, 0 mg chol, 221 mg sod.

VARIATIONS

Garlic Mashed Potatoes

Add 6 to 8 large, peeled cloves garlic to potatoes

before boiling.

Yield: 8 servings (about

1

⁄2 cup [125 ml] per serving).

Per serving: About 140 cal, 3 g pro, 20 g carb,

6 g total fat, 1 g sat fat, 0 mg chol, 222 mg sod.

Carrot and Leek Mashed Potatoes

Add 2 medium carrots, cut into 1-inch (25 mm)

pieces, and 1 medium leek, cut into 1-inch (25 mm)

pieces, to potatoes before boiling. Cook until

tender.

Yield: 10 to 12 servings (about

1

⁄2 cup [125 ml] per

serving).

Per serving: About 154 cal, 3 g pro, 23 g carb,

6 g total fat, 1 g sat fat, 0 mg chol, 231 mg sod.

Pesto Mashed Potatoes

Prepare potatoes as directed. Add

1

⁄4 cup (50 ml)

prepared pesto. Beat on Speed 1 about 15 seconds,

or until blended.

Yield: 8 servings (about

1

⁄2 cup [125 ml] per serving).

Per serving: About 176 cal, 4 g pro, 20 g carb,

10 g total fat, 2 g sat fat, 1 mg chol, 276 mg sod.

16

Squash and Apple Bake

1 cup (250 ml)

reduced-sodium

chicken broth

1

⁄4 teaspoon (1 ml)

cloves

2 acorn squash about

3

1

⁄2

lbs. (1.5 kg),

washed, cut into

halves, and seeds

removed

2 teaspoons (10 ml)

margarine or butter

1 medium onion,

chopped

1 medium apple,

peeled, cored, and

chopped

2 tablespoons (25 ml)

fat-free egg

substitute

1

⁄4 cup (50 ml) seasoned

bread crumbs

2 teaspoons (10 ml)

margarine or butter

Spray 1-quart (1 litre) casserole dish with no-stick

cooking spray.

Place broth and cloves in large skillet or Dutch oven.

Add squash, cut side down. Bring to a boil. Reduce

heat to medium-low. Cook, covered, 15 to 25

minutes, or until squash is soft. Remove squash;

cool slightly. Scoop out pulp. Set aside.

Meanwhile, melt 2 teaspoons (10 ml) margarine in

nonstick skillet over medium heat. Add onion. Cook

and stir about 1 minute. Add apple. Cook and stir 3

to 4 minutes longer, or until onion is tender.

Place squash in large bowl. Beat on Speed 3 for

15 to 20 seconds, or until broken up. Add egg

substitute. Beat on Speed 3 about 30 seconds, or

until smooth. Add onion mixture. Beat on Speed 1

about 15 seconds, or until combined. Spoon squash

mixture into casserole dish.

Combine bread crumbs and 2 teaspoons (10 ml)

melted margarine in small bowl. Beat on Speed 1

about 15 seconds, or until blended. Sprinkle evenly

over squash. Bake at 350°F (175°C) for 25 to 35

minutes, or until thoroughly heated.

Yield: 6 to 8 servings (about

1

⁄2 cup [125 ml] per

serving).

Per serving: About 124 cal, 3 g pro, 24 g carb,

3 g total fat, 1 g sat fat, 2 mg chol, 260 mg sod.

17

Savory Sweet Potatoes

2 pounds (1 kg) sweet

potatoes (about 3

medium), scrubbed,

unpeeled, and boiled

1

⁄3

cup (75 ml) thinly

sliced green onions

1

⁄2

teaspoon (2 ml) dried

marjoram leaves

Dash cayenne

pepper

1

⁄3 cup (75 ml) reduced-

sodium chicken

broth

1

⁄2 cup (125 ml) nonfat

sour cream

Drain potatoes well; cool slightly. Cut ends from

potatoes. Slip off and discard peels.

Place potatoes, onions, marjoram, and pepper in

large bowl. Beat on Speed 1 about 10 seconds, or

until potatoes are broken up. Add broth. Beat on

Speed 3 about 30 seconds, or until smooth. Add

sour cream. Beat on Speed 1 about 20 seconds, or

until blended. Serve immediately.

Yield: 8 servings (about

1

⁄2 cup (125 ml) per serving).

Per serving: About 166 cal, 4 g pro, 36 g carb,

1 g total fat, 0 g sat fat, 0 mg chol, 50 mg sod.

Overnight Sausage and Egg Brunch

1 pound (500 g) turkey

Italian sausage links,

cut into

1

⁄4-inch

(5 mm) thick slices

1 medium onion,

chopped

1 package (8 oz.)

(225 g) light cream

cheese

1 teaspoon (5 ml) dried

marjoram leaves

1

⁄2 teaspoon (2 ml) salt

1

⁄4 teaspoon (1 ml)

cayenne pepper

1 cup (250 ml) fat-free

egg substitute

1 can (12 oz.) (350 ml)

evaporated skimmed

milk

9 slices French bread,

sliced diagonally

1-inch (25 mm) thick

1 package (16 oz.)

(450 g) frozen

chopped broccoli,

thawed*

1 cup (250 ml)

shredded reduced-fat

sharp Cheddar

cheese

Spray 13x9x2-inch (330x230x50 mm) baking dish

with no-stick cooking spray.

Place sausage and onion in medium nonstick skillet.

Cook over medium heat about 8 minutes, or until

sausage is no longer pink in center and onion is

tender. Set aside.

Place cream cheese, marjoram, salt, and pepper in

medium bowl. Beat on Speed 1 about 20 seconds,

or until smooth. Add egg substitute and milk. Beat

on Speed 2 about 20 seconds, or until smooth.

Layer bread in baking dish. Top with sausage

mixture, broccoli, and Cheddar cheese. Pour cream

cheese mixture evenly over top. Cover tightly.

Refrigerate at least 8 hours or overnight.

Uncover dish. Bake at 350°F (175°C) for 1 hour 15

minutes, or until knife inserted in center comes out

clean.

Yield: 12 servings.

Per serving: About 264 cal, 18 g pro, 17 g carb,

14 g total fat, 5 g sat fat, 55 mg chol, 728 mg sod.

Tip: Rinse broccoli under hot water to thaw.

Drain well.

18

Cheese and Salsa Crostini

2 egg whites

1

⁄4

cup (50 ml) finely

chopped green

onions

1

⁄4 cup (50 ml) chopped

ripe olives

1

⁄4 cup (50 ml) shredded

reduced-fat sharp

Cheddar cheese

1

⁄4 cup (50 ml) shredded

reduced-fat

Monterey Jack

cheese

4 slices pumpernickel

bread, crusts

removed

1

⁄3 cup (75 ml) thick and

chunky salsa

Place egg whites in medium bowl. Beat on Speed 3

for 1 to 1

1

⁄2 minutes, or until stiff peaks form. Add

onions, olives, and cheeses. Beat on Speed 1 for 10

to 20 seconds, or until combined.

Spread mixture on bread slices. Place on ungreased

baking sheet. Bake at 350°F (175°C) for 15 to 20

minutes, or until puffed and golden brown. Cut

each slice into quarters. Top each quarter with

about 1 teaspoon (5 ml) salsa.

Yield: 8 servings (2 crostini per serving).

Per serving: About 39 cal, 2 g pro, 4 g carb,

1 g total fat, 0 g sat fat, 3 mg chol, 203 mg sod.

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