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Savory Breakfast Strata

The most important meal of the day isn't just a choice between a bowl of cereal on one side and bacon and eggs on the other. This savory breakfast strata — which you prepare the night before — will start your day with a little culinary joy. Any rise in your blood pressure will come from the unexpected joy of eating this heart-healthy breakfast.

While this recipe is made of good-for-you ingredients, it’s also slightly higher in sodium, so balance out your meal choices the rest of the day with lower-sodium options.

Savory Breakfast Strata

Preparation time: 15 minutes

Cooking time: 30–45 minutes

Yield: 8 servings

Nonstick cooking spray

8 slices stale whole-wheat bread, crust removed

4 ounces loose chicken sausage, browned and crumbled

1/4 cup chopped sun-dried tomatoes, drained

2 medium shallots, minced

2 tablespoons fresh rosemary

1 cup lowfat shredded sharp cheddar cheese

6 whole eggs or 4 whole eggs and 4 egg whites

1-1/2 cups lowfat milk

Freshly ground pepper to taste

1 teaspoon dry mustard

  1. Spritz the bottom of a 9-x-13-inch glass baking pan with cooking spray. Lay the slices of bread side by side in the pan.

  2. Sprinkle the cooked sausage, sun-dried tomatoes, shallots, and rosemary over the bread slices. Sprinkle the cheese on top.

  3. Whisk together the eggs, milk, pepper, and dry mustard and pour over the casserole. Cover and refrigerate overnight.

  4. Preheat your oven to 350 degrees. Bring the strata to room temperature; then bake for 30 to 45 minutes or until the eggs are set and the cheese is bubbly.

In place of the sun-dried tomatoes, consider making your own oven-dried tomatoes. Core 1-1/2 pounds of plum tomatoes and cut them in half lengthwise. Place on a paper towel, cut-side down. Preheat the oven to 300 degrees. Arrange the tomatoes on a lined baking sheet, cut-side up, and bake for 3-1/2 to 4 hours or until the edges curl. Yield: 1 cup of oven-dried tomatoes.

Per serving: Calories 253 (From Fat 90); Fat 10g (Saturated 4g); Cholesterol 175mg; Sodium 522mg; Carbohydrate 26g (Dietary Fiber 3g); Protein 17g; Potassium 396mg.

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