Bountiful Breakfast Strata

Some say that this Italian dish of multiple savory layers of eggs and cheese was named after the 1956 Fellini film La Strada, staring Anthony Quinn. This will be the dish that everyone asks you to bring to the family brunch. Assemble the night before the event, pop in the oven in the morning, and enjoy to rave reviews. But if you want to enjoy your strata within a couple of hours, our recipe helps you do that, too. Save and refrigerate any leftovers for breakfast or lunch the next day.

Serves 8 • Prep Time: 20 minutes • Cook Time: 55 minutes

 

12  ounces turkey or soy-based breakfast sausage

1/2  cup chopped onion

1/2  cup chopped red or yellow bell pepper

1/2  cup sliced mushrooms

2   cups low-fat milk

2   cups egg whites

3   large eggs

1   tablespoon Dijon mustard

1/2  teaspoon dried oregano

3/4  teaspoon salt

1/2  teaspoon ground black pepper

4   cups cubed Whole Wheat and Flaxseed Boule
(see here), Whole Wheat and Flaxseed Baguettes (see here), or other bread

3/4  cup grated Asiago cheese (3 ounces)

1. Coat a nonstick skillet with a small amount of butter or oil and heat over medium-high heat. Cook the sausage, crumbling with a wooden spoon, for about 5 minutes, until cooked through. Stir in the onion, bell pepper, and mushrooms and cook, stirring, for about 5 minutes, until the vegetables are soft. Set aside.
2. In a bowl, whisk the milk, egg whites, eggs, mustard, oregano, salt, and pepper together until well blended.
3. To assemble, coat a large 3-quart casserole dish with a small amount of butter or oil and arrange the cubed bread on the bottom. Spoon the sausage mixture on top of the bread. Pour the egg mixture over all and sprinkle with the cheese. Bake right away or cover and refrigerate overnight.
4. To bake, preheat the oven to 350°F. Bake, covered, for 30 minutes. Remove the cover and bake for 15 minutes longer, or until lightly browned and set. Let stand for 10 minutes before serving.

Calories 220 • Total Fat 12g • Saturated Fat 5g • Carbohydrates 6g • Protein 23g • Dietary Fiber 0.5g • Sodium 450mg

 

WHO KNEW?

Q: Why all the fuss about flaxseed?

A: The research on flax has put it on the map, thanks to these three ingredients that flax contains: 1) omega-3 essential fatty acids for heart-healthy effects and inhibiting tumor incidence and growth; 2) lignans, which help protect against cancer by blocking enzymes that are involved in hormone metabolism, and by interfering with the growth and spread of tumor cells; and 3) fiber to help the digestion process.

 

DID YOU HEAR THE NEWS?

Grab your walking shoes and smile.

 

As noted in the April 20, 2011, edition of USA Today, “There is a growing body of research showing that exercise not only helps with the side effects of [cancer] treatment but also decreases the recurrence risk and improves overall survival,” says researcher Melinda Irwin, an associate professor of epidemiology and public health at Yale University School of Medicine and principal investigator of the Yale Exercise and Survivorship study.

“Irwin says the verdict is still out on how exercise benefits cancer survivors, but she notes studies in which breast cancer survivors who exercise have lower levels of insulin, and some studies have shown that high levels of insulin strongly increase the risk for breast cancer recurrence and death.”

The Journal of Clinical Oncology first reported the findings of Irwin’s study in August 2008. Irwin says, “We not only showed an improvement in survival from breast cancer but survival from other causes such as cardiovascular disease and diabetes, so exercise is really associated with a multitude of benefits.”