Cheesy Broccoli and Roasted Bell Pepper Strata

Health score
23%
Cheesy Broccoli and Roasted Bell Pepper Strata
45 min.
9
181kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black
  • cups broccoli florets coarsely chopped 1 bunch
  • tablespoon dijon mustard 
  • 16 ounce cartons egg substitute 
  • cup evaporated milk fat-free
  •  garlic cloves minced
  • 1.5 teaspoons fines herbes dried
  • teaspoon olive oil 
  • 1.5 cups onion chopped
  • 1.5 ounces parmesan cheese fresh grated
  • 14 ounce roasted bell peppers red drained
  • 0.3 teaspoon salt 
  • ounces sharp cheddar cheese shredded divided reduced-fat
  • ounce bread white hearty

Equipment

  • frying pan
  • oven
  • baking pan

Directions

  1. Heat oil in a medium nonstick skillet over medium-high heat.
  2. Add onion, fines herbes, black pepper, and salt; saut 5 minutes. Stir in garlic; remove from heat.
  3. Combine milk, mustard, and egg substitute. Stir in onion mixture. Steam broccoli, covered, 5 minutes. Slice bell pepper into strips.
  4. Arrange half of the bread slices in a single layer in a 13 x 9-inch baking dish coated with cooking spray. Spoon 2 cups broccoli and 1 cup bell pepper evenly over bread slices; sprinkle with 1/2 cup cheddar cheese. Repeat procedure with remaining bread, broccoli, and bell pepper. Top with Romano cheese.
  5. Pour milk mixture over bread mixture. Cover; chill 8 hours or overnight.
  6. Preheat oven to 32
  7. Uncover; bake at 325 for 45 minutes or until set.
  8. Sprinkle with 1/2 cup cheddar cheese; bake an additional 5 minutes.

Nutrition Facts

Calories181kcal
Protein29.69%
Fat41.3%
Carbs29.01%

Properties

Glycemic Index
31.31
Glycemic Load
2.48
Inflammation Score
-8
Nutrition Score
17.767391308494%

Flavonoids

Luteolin
0.33mg
Isorhamnetin
1.34mg
Kaempferol
3.35mg
Myricetin
0.06mg
Quercetin
6.76mg

Nutrients percent of daily need

Calories:180.95kcal
9.05%
Fat:8.57g
13.18%
Saturated Fat:4.66g
29.1%
Carbohydrates:13.54g
4.51%
Net Carbohydrates:11.24g
4.09%
Sugar:5.93g
6.59%
Cholesterol:23.93mg
7.98%
Sodium:1004.56mg
43.68%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.86g
27.72%
Vitamin C:59.95mg
72.67%
Vitamin K:45.38µg
43.22%
Selenium:28.91µg
41.3%
Calcium:312.52mg
31.25%
Vitamin B2:0.43mg
25.49%
Phosphorus:235.29mg
23.53%
Vitamin A:833.59IU
16.67%
Vitamin B6:0.3mg
15.06%
Vitamin B5:1.4mg
14.03%
Manganese:0.28mg
13.89%
Folate:55.02µg
13.76%
Potassium:453.08mg
12.95%
Iron:2.19mg
12.19%
Zinc:1.66mg
11.08%
Vitamin B1:0.15mg
10.3%
Magnesium:38.4mg
9.6%
Fiber:2.3g
9.21%
Vitamin E:1.36mg
9.09%
Vitamin B12:0.41µg
6.77%
Vitamin D:0.93µg
6.22%
Copper:0.12mg
6.09%
Vitamin B3:0.86mg
4.28%
Source:My Recipes