The trick to making figure friendly food is to swap out high fat and calorie ingredients for their lower fat and calorie cousins.
What do I mean by that? This egg casserole recipe is a good example. I swapped out 8 eggs for 4 eggs and 4 egg whites. The typical half and half is swapped for 1% milk.
Instead of slices of bacon, I used just a sprinkle of bacon bits to get that smoky, flavor. Topping the strata with half the cheese a strata usually calls for still gives it that cheesy taste, but cuts the calories considerably.
Add veggies and a few fresh herbs to bump of the flavor, and you have it made.
Now you have a figure friendly strata good enough to serve your friends and family, and they won’t even know you’re helping them eat light too!
- 4 large eggs
- 4 large egg whites
- ½ cup low fat milk
- 2 cups bread , stale and cubed
- ¼ cup onion, minced
- ¼ cup red bell (capsicum) peppers, minced
- ¼ cup yellow bell pepper, minced
- 1 cup mushroom , sliced
- 2 tablespoons basil, chopped
- 2 tablespoons bacon bits, use real bacon bits
- 1 tsp olive oil
- ½ cup cheese, shredded
- Heat non-stick skillet over medium heat. Add oil and saute onion and peppers for 5 minutes to soften. Add mushrooms and saute another 5 minutes.
- Spray baking dish with cooking spray and add bread cubes. Top with mushroom mixture, basil, and salt and pepper to your taste. Sprinkle with bacon bits and cheese.
- Whip eggs and milk together and pour over bread mixture.
- Refrigerate for one hour up to overnight.
- Heat oven to 350. Bake 20 minutes covered with foil. Uncover and bake another 10 minutes until puffed and lightly browned.
What’s good for me in this dish?
Eggs provide tryptophan, selenium, iodine, vitamins B2 and B12, and protein. Eating eggs promotes eye health. They can also contribute to the prevention of strokes and heart attacks. Free range, or cage free eggs are considered to be higher in quality nutriients such as all nine essentail amino acids, and less likely to contribute to high cholesterol levels.
Mushroom are super high in selenium, vitamin B2, copper, Vitamin B3, tryptophan, potassium, phosphorus and zinc. Mushrooms contain powerful phytonutrients that contribute to overall health; as well as protecting against certain cancers such as breast cancer. Selenium contributes to the proper function of our antioxidant system. Zinc promotes immune function. There is a list a mile long of the benefits of mushrooms. They should be an addition to a healthy eating plan.
Amount Per Serving
Total Fat: 24.65g
Total Carbs: 14.51g
Dietary Fiber: 1.17g
Weight Watchers Points 9
Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com I am not a licensed nutritionist, nor a medical professional, and do not mean this information as medical or nutrition advice. See your medical professional if you have questions regarding your nutritional needs.