Whole Grain Asparagus and Red Pepper Strata

Health score
10%
Whole Grain Asparagus and Red Pepper Strata
55 min.
6
230kcal

Suggestions


Discover the delightful flavors of our Whole Grain Asparagus and Red Pepper Strata, a dish that perfectly balances nutrition and taste. This vibrant strata is not only visually appealing but also packed with wholesome ingredients, making it an ideal choice for lunch or dinner. Each serving delivers a satisfying 230 calories, allowing you to enjoy a hearty meal without the guilt.

The combination of tender asparagus and sweet red peppers creates a colorful medley that’s further enhanced by the savory notes of garlic and onions. The richness of eggs and creamy cheese brings everything together, resulting in a comforting dish that feels indulgent yet remains healthy. Using whole grain Roman Meal bread adds a nutty flavor and a wonderful texture, elevating this strata to a new level.

Perfect for gatherings or a cozy family meal, this recipe is simple enough for a weeknight yet impressive enough to serve to guests. Bake it to golden perfection, and watch as it becomes the star of your table. Whether you’re looking for a nutritious main course or a delightful side dish, this Whole Grain Asparagus and Red Pepper Strata is sure to please everyone. Dive into this flavorful experience and enjoy the wonderful combination of ingredients that celebrate the best of seasonal produce!

Ingredients

  • cups asparagus trimmed cut into 1/2-inch pieces
  • slices roman meal bread cut into 1/2-inch cubes
  • large eggs slightly beaten
  • tablespoon garlic minced
  • 0.3 teaspoon ground pepper black
  • cup milk 
  • teaspoon olive oil 
  • 0.5 cup onion diced
  • cup parmesan cheese shredded divided
  • cup bell pepper red cored cut into 1/2-inch pieces
  • 0.3 teaspoon salt 

Equipment

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

Directions

  1. Preheat oven to 400 degrees F. Foil-line a baking sheet. Lightly grease 1-quart casserole or 8 x 8-inch baking dish.
  2. Place bread cubes on baking sheet.
  3. Bake 10 minutes until golden brown.
  4. Remove from oven.
  5. Meanwhile heat oil in large skillet over medium heat.
  6. Add onions and garlic; cook, stirring occasionally, for 2 minutes.
  7. Add asparagus and red pepper; cook, stirring occasionally, for 3 minutes until just tender.
  8. Combine eggs, milk, 3/4 cup cheese, salt and pepper in large bowl.
  9. Add bread cubes and vegetable mixture; stir gently until combined.
  10. Pour mixture into prepared baking dish.
  11. Sprinkle with remaining 1/4 cup cheese.
  12. Bake 30 to 35 minutes or until set and lightly browned.

Nutrition Facts

Calories230kcal
Protein26.58%
Fat41.21%
Carbs32.21%

Properties

Glycemic Index
46.11
Glycemic Load
7.8
Inflammation Score
-8
Nutrition Score
17.174782607866%

Flavonoids

Luteolin
0.16mg
Isorhamnetin
3.21mg
Kaempferol
0.72mg
Myricetin
0.03mg
Quercetin
9.03mg

Nutrients percent of daily need

Calories:230.15kcal
11.51%
Fat:10.65g
16.39%
Saturated Fat:4.83g
30.19%
Carbohydrates:18.73g
6.24%
Net Carbohydrates:16.06g
5.84%
Sugar:6.01g
6.68%
Cholesterol:140.21mg
46.74%
Sodium:539.72mg
23.47%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.46g
30.92%
Vitamin C:35.74mg
43.32%
Selenium:22.79µg
32.56%
Calcium:313.56mg
31.36%
Vitamin A:1492.57IU
29.85%
Phosphorus:288.56mg
28.86%
Vitamin B2:0.41mg
24.23%
Manganese:0.44mg
22.06%
Vitamin K:22.06µg
21.01%
Folate:73.9µg
18.48%
Vitamin B1:0.22mg
14.98%
Iron:2.69mg
14.92%
Vitamin B6:0.27mg
13.41%
Vitamin B12:0.72µg
11.94%
Vitamin B5:1.16mg
11.56%
Zinc:1.64mg
10.94%
Fiber:2.67g
10.67%
Vitamin B3:2.12mg
10.61%
Vitamin E:1.45mg
9.66%
Potassium:323.81mg
9.25%
Magnesium:36.83mg
9.21%
Copper:0.16mg
8.16%
Vitamin D:1.2µg
7.98%
Source:Allrecipes