My Individual Microwave strata Recipe

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Ingredients:

Serving

1 slice low-calorie bread
1 egg whites or 1 egg
1 slice tomato
1 tbsp black beans (cooked or canned )
1/4 cup sliced mushrooms (canned or fresh )
1 slice onion
1 slice jalapeno pepper
salt
chili pepper
oregano

Directions:

Dice the tomato, onion, jalapeno, and mushroom. Mix with black beans and add spices to taste.
Put into individual microwave bowl and cook on high for 45 seconds.
Beat egg white until frothy. Tastes better I think with the whole egg but healthier with just egg white. Pour evenly over the mixture in the bowl.
Toast the bread. Cut it into cubes and make it the top layer in the strata. Here I also like to drizzle some smart buds butter spread on top but you can either add your favorite sauce or leave as is.
Microwave on high for 1 minute. Check. Microwave again until the egg is completely set.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	204.93 Kcal (858 kJ)
Calories from fat	39.71 Kcal
		% Daily Value*
Total Fat	4.41g	7%
Cholesterol	1.26mg	0%
Sodium	548.11mg	23%
Potassium	370.56mg	8%
Total Carbs	32.37g	11%
Sugars	3.22g	13%
Dietary Fiber	3.26g	13%
Protein	9.34g	19%
Vitamin C	23.1mg	39%
Iron	2.1mg	12%
Calcium	46.4mg	5%

Amount Per 100 g
Calories	91.38 Kcal (383 kJ)
Calories from fat	17.71 Kcal
		% Daily Value*
Total Fat	1.97g	7%
Cholesterol	0.56mg	0%
Sodium	244.41mg	23%
Potassium	165.24mg	8%
Total Carbs	14.43g	11%
Sugars	1.44g	13%
Dietary Fiber	1.45g	13%
Protein	4.17g	19%
Vitamin C	10.3mg	39%
Iron	0.9mg	12%
Calcium	20.7mg	5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

3.8

Points
5

PointsPlus

Good Points

low fat,
saturated fat free,
cholesterol free

Bad Points

High in Sodium

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