Breakfast Strata - 31.8g Carbs, 7.6g Fiber, 10.7g Sugar
From: Prevention Fiber Up Slim Down Cookbook
This comfort food favorite is low-stress to make. Prepare it the night
before serving, and all you have to do when you wake up is pop it in
the oven.
Prep: 15 min
Cook: 3 hr 15 min
Total: 3 hr 30 min
Serves: 8
2 tsp unsalted butter
2 cups chopped onion
1 Tbsp sugar
4 cups broccoli florets
1/2 tsp dried basil
1/2 tsp dried oregano
1/3 cup water
12 slices multigrain bread, halved diagonally
2 oz reduced-fat Swiss cheese, shredded
1/2 cup grated Parmesan cheese
5 eggs, lightly beaten
3 egg whites, lightly beaten
2 cups fat-free milk
2 Tbsp Dijon mustard
1/4 tsp ground black pepper
Melt the butter in a medium nonstick skillet over medium-high heat.
Add the onion and sugar; cook, stirring occasionally, until the onion
browns, 6 to 7 minutes. Add the broccoli, basil, and oregano. Cook,
stirring occasionally, until bright green, about 2 to 3 minutes. Pour
in the water and cook until evaporated, 1 to 2 minutes longer. Remove
from the heat.
Coat an 11" x 7" baking dish with cooking spray and arrange one-half
of the bread in the bottom with all the triangles facing the same
direction. Spread the broccoli mixture over the bread in a single
layer, then top with the Swiss and Parmesan cheeses. Arrange the
remaining bread in the dish with the triangles facing in the opposite
direction. In a bowl, combine the eggs, egg whites, milk, mustard,
and pepper. Pour the mixture over the bread; press on the bread to
help absorb the milk mixture. Cover and refrigerate for 2 hours or
overnight.
Preheat the oven to 350 degrees F. Bake the strata uncovered for
55 to 60 minutes, or until puffed, golden, and a knife inserted
into the center comes out clean. Let stand for 10 minutes before
serving.
Serves: 8
Nutrition per Serving:
273 Calories, 8.6g Fat, 3.2g Saturated Fat, 480.2mg Sodium,
31.8g Carbs, 7.6g Dietary Fiber, 10.7g Total Sugars, 19g Protein
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