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Last Updated: Jul 2nd, 2008 - 21:15:22 |
(NUI) - Looking for a quick-and-easy dinner solution? How about a dish that you can prepare on the spot or the night before, whichever is most convenient for you? And, wouldn't it be nice if that dish included most of what you need for a whole meal? Of course, it would be great if the dish was based on family-favorite foods!
Impossible? Not at all. A strata is all these things. The name actually means "layers" but you don't have to fuss to make it. Simply combine bread with a flavoring food, pour on a seasoned egg and milk custard and either refrigerate the mixture overnight or bake it as soon as the custard has a chance to soak into the bread. That's it. The kids could even put the ingredients together when they get home from school.
Benedict Strata is based on English muffins (it's okay to use stale ones if you have them on hand) and ham. A touch of mayo and lemon in the custard give the finished casserole a taste reminiscent of eggs Benedict. Altogether the combination is both comforting and satisfying. As for good nutrition, each serving of Benedict Strata provides over a third of a day's protein as well as 10% or more your daily needs for vitamins B12 and C, niacin, riboflavin, thiamin, calcium, iron and phosphorus - all for less than 9 grams of fat. For a full meal, simply add a tossed salad, fresh fruit or both.
For more fast everyday dinner recipes, send a self-addressed, stamped envelope to The incredible edible egg #88, P. O. Box 755, Park Ridge, IL 60068-0755.
Benedict Strata
6 servings
1 package (12 oz.) English
Muffins
6 slices (4 oz.) Canadian
bacon, chopped
6 eggs
1 1/2 cups skim or low-fat
milk
2 tablespoons reduced-fat
mayonnaise
2 tablespoons grated
lemon peel
2 tablespoons lemon juice
Chives, optional
Halved lemon slices,
optional
Split muffins and cut into cubes. Alternate even layers of muffin cubes and ham in lightly greased 8 x 8 x 2-inch baking dish. In medium bowl, beat together remaining ingredients except chives and lemon slices until well blended. Pour evenly over muffin-ham mixture. Cover. Refrigerate several hours or overnight.
Uncover. Bake in preheated 350¼ F oven until golden brown and knife inserted near center comes out clean, about 50 to 60 minutes. Garnish with chives and lemon slices, if desired.
Nutrition information per serving of 1/6 recipe using skim milk without garnish: calories 274, total fat 9 g, cholesterol 225 mg, sodium 652 mg, potassium 308 mg, carbohydrate 31 g, protein 17 g and 10% or more of the RDI for vitamins B12, C, niacin, thiamin, riboflavin, iron, calcium, phosphorus, zinc
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