Vital Bridges Health Recipe: Red Bell Pepper and Spinach Strata

Red Bell Pepper and Spinach Strata

By Lori Miller, RD, LD

(Chicago) – May 8, 2012. One of our favorite healthy vegetarian recipes is our Red Bell Pepper and Spinach Strata. This dish is crazy delicious. It’s also easy to prepare and perfect for an ideal summer meal.

Here are the highlights:

Servings: 9 (1/9 of casserole Per Serving)

Prep Time: 20

Cook Time: 45

Ingredients:

nonstick cooking spray
6 slices hearty whole-grain bread, cut into cubes
1 10-ounce package frozen chopped spinach, thawed and liquid squeezed out
1 red bell pepper, chopped
1 ½ cups (6 ounces) Mexican/taco flavored cheese or sharp cheddar cheese
3 cups nonfat milk
3 whole eggs

3 egg whites
1 teaspoon garlic powder
1 teaspoon cumin
½ teaspoon black pepper
½ teaspoon salt

Directions:

  1. Layer the bread in a 9-by-13-inch baking dish coated with the nonstick cooking spray. Sprinkle evenly with the spinach, red peppers and cheese.
  2. Combine the nonfat milk, eggs, garlic powder, cumin, black pepper and salt in a large bowl. Pour over the bread mixture.
  3. Cover and refrigerate at least 4 hours or overnight.
  4. Preheat oven to 350ºF.
  5. Bake, uncovered, for 45 minutes or until a knife inserted into the center comes out clean. Let stand for 10 minutes before serving.

Serves 9 for breakfast or 12 as a side dish. Hands-on time: 20 minutes; cooking time: 45 minutes; standing time: 4 hours or overnight.

Variation: For flavor versatility, replace red peppers with 3 plum tomatoes, seeded and diced; for a heartier version, add 1 pound turkey sausage, cooked and drained.

Nutrition Facts (Serving Size: 1/9 of casserole): 280 Calories, 13 gm Fat, 7 gm Saturated Fat, 30 mg Cholesterol, 810 mg Sodium, 23 gm Carbohydrate, 4 gm Fiber, 21 gm Protein

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