Spinach and Cheese Strata [RECIPE]

 

Be Fit Basics: Spinach & Cheese Strata
Adapted from Cooking Light

Ingredients:

1½ tbsp olive oil, divided
2 small onions, chopped
2 cups thawed, frozen spinach (with any excess water squeezed out)
1 cup chopped tomatoes
1 tsp kosher salt, divided
¾ pound (~¾ loaf) fresh bread (ciabatta, baguette, sourdough loaf, etc.), cut into 1 inch cubes
4 ounces cheese (cheddar, fontina, brie, etc.), roughly chopped
6 large eggs
½ tsp dried oregano
½ tsp dried thyme
¼ tsp ground black pepper
3 cups low fat milk

Instructions:

Heat 1 tbsp oil in a large sauté pan over medium-high heat; add onions and cook until tender.  Add in spinach, tomatoes, and ½ tsp salt and cook for about 3 minutes more. Place the bread cubes into a large bowl and toss in the spinach vegetable mixture; stir gently until fully incorporated.

Coat a 13 x 9 baking dish with ½ tbsp oil. Place ½ of the bread mixture into the baking dish and top with ½ the cheese.  Top with the remaining bread mixture and then the remaining cheese.

Whisk the eggs together in a medium bowl and then mix in the spices, black pepper, ½ tsp remaining salt, and milk.  Pour the egg mixture over the bread and let stand for 30 minutes.  Meanwhile, preheat the oven to 350 degrees.  Bake for about 50 minutes or until the eggs are fully set.

Yield: 8 servings

NUTRITION INFORMATION PER SERVING:

CALORIES: 320 calories
PROTEIN: 18 g
SODIUM: 680 mg
CARBOHYDRATE: 29 g
FIBER: 3 g
FAT: 13 g
Sat Fat: 5g

MAKE IT A MEAL:

Entrée: 1 serving spinach & cheese strata
Starchy Vegetable: ½ cup peas (50 calories)
Fruit: 1 cup fruit salad (can be canned if in its own juices or water) (120 calories)

GROCERY SHOPPING LIST
Onions
Tomatoes
Frozen spinach
Frozen peas
Canned fruit salad in own juices or water
Fresh loaf of bread
Low fat milk
Cheese
Eggs
Condiments: olive oil; kosher salt; black pepper; dried oregano; dried thyme

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Emily Gelsomin is a Clinical Nutrition Specialist at Massachusetts General Hospital. As a registered dietitian, she counsels medical nutrition therapy on an outpatient basis and works extensively with the hospital's employee wellness program, Be Fit. She is also a freelance food writer and is currently pursuing her master's degree in Gastronomy, a multi-disciplinary food studies program that examines the holistic role of food in historical and contemporary societies, at Boston University.

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