Tomato and Parmesan Strata

May 10, 2023May 10, 20230 3
A delicious and healthy breakfast recipe - Tomato and Parmesan Strata
in Breakfast/Brunch

Prep

15 min

Cook

30 min

Ready In

45 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 slices whole wheat bread ( cut in 1-inch cubes )
1/2 cup onion , chopped
2 cups Baby Spinach
1 garlic clove , minced
1/2 teaspoon fresh thyme ( chopped )
1/4 teaspoon salt
1/8 teaspoon black pepper
3 large egg whites
1 large egg
1 cup plum tomato ( seeded , chopped , about 2 medium )
2 tablespoons parmesan cheese ( best you can buy , fresh and and grated )

Nutrision Information

Servings Per Recipe
4
Calories
165
Sugar
3g
Fat
4g
Tomato and Parmesan Strata is a savory breakfast casserole that is made with whole wheat bread, onion, spinach, garlic, egg whites, and diced tomatoes. It's a healthy option that is high in protein and low in fat, making it perfect for those looking to start their day off on the right foot. This recipe can be made in advance and stored in the fridge for up to 3 days, making it a great option for meal prep. Serve it with a side of fresh fruit or a green smoothie for a complete and balanced breakfast.

Instructions

1.Preheat the oven to 375°F (190°C) and coat an 8-inch square baking dish with non-stick cooking spray.
2.Arrange the bread cubes in a single layer on the bottom of the prepared dish.
3.In a large non-stick skillet over medium heat, cook the onion for 5 minutes.
4.Add the spinach, garlic, thyme, salt, and pepper to the skillet and cook for an additional 2 minutes until the spinach wilts.
5.Spread the spinach mixture over the bread cubes in the baking dish.
6.Whisk together the egg whites, egg, and milk in a medium bowl.
7.Stir in the chopped tomato and Parmesan cheese.
8.Pour the egg mixture over the spinach mixture.
9.Place the baking dish in the oven and bake for 30 minutes or until set and golden brown.
10.Let the strata cool for 5 minutes before slicing and serving.

PROS

This Tomato and Parmesan Strata is a delicious and healthy breakfast option that is easy to prepare.

It’s high in protein and low in fat, making it a great choice for weight management.

CONS

This recipe contains gluten and dairy, making it unsuitable for those with celiac disease or lactose intolerance.

Additionally, the bread cubes in the recipe make it unsuitable for those following a low-carb diet.

HEALTH & BENEFITS

This recipe is an excellent source of protein and fiber, helping you to feel full and satisfied throughout the morning.
The spinach in this recipe is an excellent source of vitamins and minerals, including vitamin K, vitamin A, folate, and iron.
The tomatoes in this recipe are a great source of lycopene, a powerful antioxidant that has been linked to reducing the risk of certain types of cancer.

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