Cooking Done Light

Baking these strata in individual custard cups makes these little layered casseroles perfect for breakfast, or a light lunch. When serving them for breakfast, I like to pair them with a nice plate of fresh fruit, turkey hash patties, or assorted mini-muffins. When having them for lunch (my favorite), they need nothing more than a nice mixed green salad. The mild green chilies and small splash of hot pepper sauce add just a little heat, so if you like your food a little more spicy – by all means, add more hot pepper to the dish. If you tend to be slow moving in the mornings, but would still like to try these for breakfast, you can assemble the strata in the custard cups the night before, cover them with plastic wrap, and stick them in the fridge. In the morning, just take the plastic wrap off and bake them as directed.

4 slices whole wheat bread, cut into cubes (about 1 inch)

1/4 pound fat free ham, chopped (deli lunchmeat slices work great for this)

1/4 pound low-fat shredded cheese (cheddar, swiss, whatever you like)

2 whole eggs

2 egg whites

1 1/2 cups skim milk

1 tablespoon canned chopped mild green chilies, drained

hot pepper sauce to taste

Preheat the oven to 400 degrees and spray 4 (10 ounce) custard cups with non-stick cooking spray. Divide the bread cubes evenly on the bottom of each of the custard cups; top the bread layer with the ham and cheese. In a medium sized bowl, beat together the eggs, egg whites, milk, green chilies, and hot pepper sauce; divide the egg mixture evenly between the four cups. To make for easy removal from the oven, place the cups on a baking sheet, and bake for about 25 minutes (until golden and puffy).

Makes 4 servings. Per serving: 243 calories, 8 g total fat, 2.5 g saturated fat, 0 g trans fat, 16 g carbohydrates, 2.5 g fiber, 0 g added sugar, 23 g protein, 311 mg sodium, 124 mg cholesterol.