Nutrition per serving: Calories = 340; Fat = 10 g; Carbohydrate = 46 g; Protein = 16 g
Ingredients 1 tablespoon olive oil 1 pound small red potatoes, cut into 1/2-inch cubes 1 small onion, diced 1 medium red bell pepper, seeded and diced 1/4 teaspoon ground cumin 1/2 teaspoon dried oregano 1 teaspoon ancho chili powder or other chili powder 3 cloves garlic, minced 3 medium ripe tomatoes, diced (about 3 cups) 1 can black beans, 15.5 ounces, preferably low-sodium, drained and rinsed 1/3 cup chopped fresh cilantro 1/2 teaspoon olive oil 4 large eggs hot pepper sauce for serving sea salt and fresh ground black pepper to taste
Directions Heat a large skillet over medium-high heat. Add the oil followed by the potatoes and season with salt and pepper. Do not move the potatoes; allow them to get golden and crispy before stirring them. Cook for 5 minutes without disturbing them, then add the onions and stir. Cook until the onions are tender, then add the red bell pepper, cumin, oregano, and chili powder and cook until the bell pepper is tender, but still crisp. Add the garlic and cook until you can smell its aroma, then add the tomatoes and black beans. Cook until the tomatoes and beans are heated through, then remove from the heat and sprinkle on the cilantro.
Heat a large non-stick skillet over medium heat. Add the oil followed by the eggs and season with salt and pepper. Cook to your desired doneness, about 2 minutes per side for over-easy.
Serve the eggs on top of the hash, drizzle with hot sauce, and serve.
Poultry Sausage Egg Strata with Zucchini and Cheddar
Makes: 8 servings
Nutrition per serving: Calories = 407; Fat = 14 g; Cholesterol = 155 mg; Sodium = 722 mg; Carbohydrate = 40 g; Fiber = 3 g; Protein = 31 g
Ingredients 1 tablespoon olive oil 1 pound poultry sausage, removed from their casing 1 small onion, thinly sliced 1 clove garlic, minced 3 eggs 9 whole egg whites dash of hot sauce 2 cups nonfat milk 1 loaf (about 16 slices) whole wheat bread 1 cup shredded part skim cheddar sea salt and freshly ground pepper to taste
Directions Lightly oil a large casserole dish.
Place a large skillet over medium heat. Add the oil followed by the sausage and cook until browned and crisp, about 7 minutes. Transfer to a plate and set aside. Add the onion to the pan and cook until tender. Add the garlic and cook just until you can smell its aroma.
In a medium bowl or pitcher, whisk together the eggs, egg whites, hot sauce, salt, and pepper. Layer the whole wheat bread, onion mixture, and cheddar in the casserole dish. Slowly pour the egg mixture over the layers, cover with foil, and refrigerate overnight to allow the bread to soak up the eggs. If you are in a hurry, allow the eggs to absorb for 20 minutes at room temperature, then bake.
Preheat the oven to 350F.
Bake the strata, uncovered, until the middle is set and the eggs puff slightly, about 60 minutes. Allow to cool for 10 minutes, cut into 8 squares, then serve.
