A comfort-food recipe that balances vegetables and low-fat dairy with full-fat cheese and eggs (although you can split the difference with the eggs, too, and use half egg whites and half whole eggs), this strata is a one-dish meal with plenty of oozing, melty cheese wow factor. This hearty dish is a good one to make the night before a long run or ride, if your stomach can handle the dairy before a long effort. It's also a good one to relax with as you recover from a long, hard effort.
More: 5 Guilt-Free Comfort Foods
A leafy green that's less bitter than kale, Swiss chard is packed with vitamin K, a vital nutrient for athletes that promotes blood clotting, cardiovascular health, and bone formation and restoration. Vitamin K is particularly important for athletes who suffer from gastro-intestinal problems, or for those who are on antibiotics, because when healthy bacteria is unbalanced in the intestines, a vitamin K deficiency can develop. Also rich in fiber, iron and potassium, Swiss chard contains syringic acid, which helps regulate blood sugar levels.
More: Perform as a Vegetarian Athlete
Ingredients
1 large bunch Swiss chard, washed and chopped (use half of the stems)
1 large shallot, minced
6 eggs (you can use 3 egg whites and 3 whole eggs for a lower-fat version)
6 1-oz. slices of bread, cubed
2 cups low-fat regular or soy milk
1 1/2 cups shredded Asiago cheese
1 tsp salt
1/2 tsp black pepper
1 tsp olive oil
Preheat oven to 350 degrees F.
Heat olive oil in a large skillet over medium-high heat. Saute shallot for 2 to 3 minutes, or until lightly translucent. Add Swiss chard stems and cook for 2 to 3 minutes. Add Swiss chard leaves and cook for 4 to 5 minutes, or until wilted. Remove from heat and set aside.
Crack eggs into a large bowl. Whisk with a fork, and season with salt and pepper. Whisk in milk. Add bread cubes and allow to soak for 15 minutes.
Add cooled Swiss chard and shallots to the bread mixture and stir to combine. Add half of the cheese to the bowl and mix.
Spray a large casserole dish with nonstick cooking spray. Pour bread mixture evenly into dish. Sprinkle the remaining cheese on top. Bake for 50 to 60 minutes, or until a knife inserted in the center comes out clean.
Serves 4
More: Your Guide to Eating Greens
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