Recipe Sifter

X
  • Start Here
    • Course
    • Main Ingredient
    • Cuisine
    • Preparation
    • Occasion
    • Diet
    • Nutrition
1

Select () or exclude () categories to narrow your recipe search.

2

As you select categories, the number of matching recipes will update.

Make some selections to begin narrowing your results.
  • Calories
  • Amount per serving
    1. Total Fat
    2. Saturated Fat
    3. Polyunsat. Fat
    4. Monounsat. Fat
    5. Trans Fat
  • Cholesterol
  • Sodium
  • Potassium
  • Total Carbohydrates
    1. Dietary Fiber
    2. Sugars
  • Protein
  • Vitamin A
  • Vitamin B6
  • Vitamin B12
  • Vitamin C
  • Calcium
  • Iron
  • Vitamin E
  • Magnesium
  • Alcohol
  • Caffeine
  • Find exactly what you're looking for with the web's most powerful recipe filtering tool.

    You are in: Home / Recipes / My Individual Microwave "strata" Recipe
    Lost? Site Map

    My Individual Microwave "strata"

    My Individual Microwave "strata". Photo by kate09

    1/1 Photo of My Individual Microwave "strata"

    Total Time:

    Prep Time:

    Cook Time:

    5 mins

    2 mins

    3 mins

    kate09's Note:

    The original recipe uses german rye bread and is made in the oven. This is much quicker and I have made the recipe more healthy by using lite wheat bread and only egg white.

    • Save to Recipe Box

    • Add to Shopping List

    • Print

    • Email

    My Private Note

    Ingredients:

    Serves: 1

    Yield:

    strata

    Units: US | Metric

    Directions:

    1. 1
      Dice the tomato, onion, jalapeno, and mushroom. Mix with black beans and add spices to taste.
    2. 2
      Put into individual microwave bowl and cook on high for 45 seconds.
    3. 3
      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.
    4. 4
      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.
    5. 5
      Microwave on high for 1 minute. Check. Microwave again until the egg is completely set.

    Ratings & Reviews:

    Advertisement

    Nutritional Facts for My Individual Microwave "strata"

    Serving Size: 1 (196 g)

    Servings Per Recipe: 1

    Amount Per Serving
    % Daily Value
    Calories 44.4
     
    Calories from Fat 1
    45%
    Total Fat 0.2 g
    0%
    Saturated Fat 0.0 g
    0%
    Cholesterol 0.0 mg
    0%
    Sodium 57.1 mg
    2%
    Total Carbohydrate 5.5 g
    1%
    Dietary Fiber 1.5 g
    6%
    Sugars 1.6 g
    6%
    Protein 5.3 g
    10%

    The following items or measurements are not included:

    jalapeno peppers

    Ideas from Food.com

    Advertisement


    Over 475,000 Recipes

    Food.com Network of Sites