Strata is an egg and bread casserole. It's very versatile--you can put almost any combination of fruit, veggies, meat, and cheese into it. If you can't have fat, than I would just put fruit or veggies and fat-free cheese into it. It's also a great dish for brunch because the eggs takes a while to soak into the bread, so you make it the night before, stick it in the fridge overnight, and cook it the next morning. So if you wanted to make this for yourself, you could prepare it on Sunday evening, then bake it Monday morning and have it to eat during the week.
Basic Strata Recipe- whatever filling you want (see below)
- 3 slices fat free bread or 3 fat free english muffins
- 3 oz fat free cheese, sliced, diced or grated (whatever seems to work best, fat free cheese doesn't always grate so well)
- 3/4 cup egg beaters
- 1/2 cup skim milk
- 2 tbsp sherry or white wine
- 1 tsp worcestershire sauce
- 1 tsp dijon mustard or dry mustard
- fresh or dried herbs, if desired (thyme is a great addition to eggs)
1. Prepare the filling, which can be any combination of frust, veggies and meat. If you want the strata to be fat free, stick with fruit or veggies. I usually use about 1/2 cup chopped onion, 1/2 cup chopped bell pepper, and 1 cup mushrooms. To prepare them, I spray a little non-stick cooking spray in a pan and saute them until they are just tender. Or you could saute them in a small amount of fat-free chicken broth.
2. Dice the bread into 1-in cubes. Spray a 1-qt baking dish with non-stick cooking spray (I've used a bread pan). Layer half the bread in the bottom of the prepared dish.
3. Layer the filling and cheese on top of the bread and then top with remaining bread.
4. Mix the eggbeaters, milk, sherry, worcestershire sauce, mustard, and herbs together. Pour over the bread mixture, poking it with a fork or the handle of a spoon to make sure the egg mixture soaks down to the bottom. Stick the whole thing in the fridge for several hours or overnight.
5. Remove from fridge and let sit on counter for about 1/2 hour then bake at 350 degrees for about 40-50 minutes, or until knife inserted in the center comes out clean. Let stand ten minutes before serving. This is how long it takes in my oven, which is old and cranky (and the door doesn't actually shut properly). My oven might take longer than ovens made in say the last decade. If you have a new-fangled oven (or even an oven with a door that actually closes) you should probably start testing for doneness at 30 minutes.
This recipe makes 2-4 servings, depending on how large you want your serving to be. Assuming 2 servings and bread that is 90 calories per slice, it would be about 340 calories per serving.
Variations- Crab and Cheese Strata: If you don't mind a small amount of fat (.5 g per serving), canned crab meat makes a nice addition to the above recipe. Just sprinkle it over the first layer of bread along with the veggie filling. This will add about 45 calories per serving. You can also throw in some capers if you want.
- Fruit Strata: Another idea is to use fat free cream cheese and canned fruit as the filling (canned peaches might be good). If you are going to try this, leave out the worcestershire sauce, sherry, mustard, and herbs and instead stir 1 tsp of vanilla into the eggs.
- Fruit Preserves Strata: Yet another idea is to place the bread in the dish whole and spread it with fruit preserves (the recipe I have suggests orange marmalade). You could also add some fat free cream cheese. Top with the remaining bread slices and egg mixture. Again, leave out the worcestershire sauce, sherry, mustard, and herbs but stir 1 tsp vanilla into the eggs.