1 small onion
1 T. olive oil
1 lb. small yellow squash (about 3 cups, diced)
1/2 cup water
1 cup low-fat or skim milk
3 eggs (Note #1)
1/2 tsp. salt (optional)
1/2 tsp. black pepper
1 cup (about 18) saltine crackers, crushed (not crumbs)
2 Tbsp. shredded low-fat cheddar cheese
1/4 cup dry bread crumbs (Note #2) Preheat oven to 350° F.
Grease a 9" square pan or a 1-Qt. oven-proof casserole dish.
Bring diced squash and water to a boil, cover and simmer just until tender. Drain well.
While squash is simmering, dice onion finely. Sauté in olive oil until soft but not browned.
Beat eggs with milk, salt and black pepper until thoroughly mixed. Combine with drained squash, sautéed onion and crushed crackers. Place in greased pan. Sprinkle with shredded cheese, then top evenly with the bread crumbs.
Bake for 30 minutes or until firm.
Note #1: You may substitute an extra egg white for each yolk you remove, to reduce calories, but it will affect the flavor. You may also use the equivalent in egg substitute such as EggBeaters.
Note #2: Use whole wheat bread crumbs for a little extra fiber and nutrition.