My Individual Microwave "Strata" Recipe

Name: My Individual Microwave "Strata"
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 slice low-calorie bread; 1 egg whites or 1 egg; 1 slice tomatoes; 1 tablespoon black beans (cooked or canned); 1/4 cup sliced mushrooms (canned or fresh); 1 slice onion; 1 slice jalapeno pepper; salt; chili pepper; oregano

Servings: persons

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

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

kcal

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Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 10 ingredients. The key ingredients include: 1 slice low-calorie bread, 1 egg whites or 1 egg, 1 slice tomatoes, 1 tablespoon black beans (cooked or canned), and more.

Yes, My Individual Microwave "Strata" falls under the Soups & Stews category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

My Individual Microwave "Strata"

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