Caramelized Onion, Swiss Chard, and Fontina Cheese Strata

Health score
53%
Caramelized Onion, Swiss Chard, and Fontina Cheese Strata
45 min.
8
249kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 0.1 teaspoon pepper red crushed
  • cup egg substitute 
  • 1.3 cups milk fat-free
  • ounces fontina shredded
  • 12 ounces bread french cut into (1/2-inch) cubes ( 10 cups)
  • Dash ground nutmeg 
  • 0.5 teaspoon salt divided
  • pound swiss chard coarsely chopped
  • cups vidalia sweet thinly sliced
  • 0.8 cup water-packed tofu firm crumbled drained

Equipment

  • bowl
  • frying pan
  • oven
  • baking pan
  • aluminum foil

Directions

  1. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray.
  2. Add onion; cook 12 minutes or until browned, stirring frequently.
  3. Add chard; cook 5 minutes or until chard wilts, stirring frequently.
  4. Remove from heat; stir in 1/4 teaspoon salt. Cool.
  5. Combine remaining 1/4 teaspoon salt, milk, and next 5 ingredients (through bread) in a large bowl; toss well to coat.
  6. Place half of bread mixture in an 11 x 7-inch baking dish coated with cooking spray. Top evenly with tofu, half of chard mixture, and 1/2 cup cheese. Top evenly with remaining bread mixture, remaining chard mixture, and remaining 1/2 cup cheese. Cover with foil coated with cooking spray. Refrigerate 8 hours or overnight.
  7. Preheat oven to 35
  8. Remove strata from refrigerator; let stand at room temperature 15 minutes.
  9. Bake strata, covered, at 350 for 30 minutes. Uncover and bake an additional 15 minutes or until set.
  10. Let stand 10 minutes before serving.

Nutrition Facts

Calories249kcal
Protein25.53%
Fat23.77%
Carbs50.7%

Properties

Glycemic Index
36.22
Glycemic Load
18.21
Inflammation Score
-10
Nutrition Score
23.139565011729%

Flavonoids

Catechin
0.85mg
Epigallocatechin 3-gallate
0.05mg
Luteolin
0.01mg
Kaempferol
3.97mg
Myricetin
2.44mg
Quercetin
9.96mg

Nutrients percent of daily need

Calories:249.49kcal
12.47%
Fat:6.71g
10.32%
Saturated Fat:3.13g
19.59%
Carbohydrates:32.19g
10.73%
Net Carbohydrates:29.57g
10.75%
Sugar:8.59g
9.54%
Cholesterol:17.67mg
5.89%
Sodium:718.22mg
31.23%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.21g
32.42%
Vitamin K:471.64µg
449.18%
Vitamin A:3758.26IU
75.17%
Selenium:28.25µg
40.35%
Vitamin B1:0.41mg
27.44%
Vitamin B2:0.44mg
26.08%
Manganese:0.49mg
24.67%
Calcium:246.55mg
24.66%
Vitamin C:20.04mg
24.3%
Iron:3.76mg
20.9%
Phosphorus:201.73mg
20.17%
Folate:80.62µg
20.16%
Magnesium:76.7mg
19.18%
Potassium:479.11mg
13.69%
Vitamin B6:0.26mg
12.8%
Vitamin B3:2.47mg
12.37%
Zinc:1.7mg
11.36%
Vitamin E:1.7mg
11.34%
Copper:0.21mg
10.66%
Fiber:2.62g
10.49%
Vitamin B5:1mg
10.04%
Vitamin B12:0.58µg
9.62%
Vitamin D:1.01µg
6.76%
Source:My Recipes