SPINACH & ARTICHOKE STRATA Courtesy Chef Karla METHOD
INGREDIENTS 1 tablespoon
Olive oil
• Warm olive oil in a large sauté pan.
2 each
Onion, yellow, diced
18 ounces
Artichokes, canned, quartered, drained
• Add onions, artichokes, and garlic. Continue to sauté for about 5-8 minutes or until the onions have softened. Stir occasionally.
¼ cup
Garlic, minced
1 pound
Spinach
2 ½ cups
Milk, 2%
1 teaspoon
Salt
½ teaspoon
Ground black pepper
6 each
Eggs
4 each
Egg whites
12 ounces
Bread, diced (sourdough or whole wheat)
1/3 cup
Mozzarella, shredded
• Once the mixture is combined well and evenly spread out, pour milk mixture on top. Lightly press bread down ensuring it’s submerged in milk mixture.
1/3 cup
Parmesan, shredded
• Cover and chill for 8 hours or overnight.
Serves: 8
Serving Size: 1/8
Carbohydrates: 40 grams
Calories: 380
Fiber: 12 grams
• Add spinach to sauté pan, and cover with a lid. Cook just until wilted. (Depending on the size of your pan, you may have to do this in two-three batches.) Once the spinach has wilted, remove from heat. • In a separate bowl whisk; milk, salt, pepper, eggs, and egg whites. • In a greased 13X9 inch pan combine diced bread, cheese, and spinach mixture.
Fat: 14 grams Protein: 25 grams
• To bake, preheat oven to 375°F and bake for 45 minutes or until set and edges are lightly browned. Remove from oven and let stand for 5-10 minutes before serving.
Karla is owner of Chef Karla LLC specializing in creating crave-worthy and good-for-you cuisine. Karla provides nutrition coaching, personalized prepared family meals, and small group catering. For more healthy recipes and wellness tips visit www.chef-karla.com or connect directly at Karla@chef-karla.com.
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