Health experts have long touted the benefits of a Mediterranean diet to increase life expectancy, reduce the risk of disease and improve overall quality of life.
After all, it calls for us to avoid red meat, sugar and processed foods in favor of what’s better for us, such as:
In fact, numerous studies have shown that such a diet is linked to a reduced risk of:
If you’ve wanted been looking to adopt a Mediterranean diet, this nutritious vegetable strata, or casserole, hits the mark in every way. Layered vegetables add eye-appealing color and fiber, grains come in the form of whole-wheat bread and a dusting of some garlic and herb-flavored feta adds flavor and a low-fat protein.
Mediterranean Vegetable Strata
- 1 small zucchini
- 1 small yellow onion
- 1 red bell pepper
- ½ cup sliced mushrooms
- 1 whole-wheat bread round
- 6 large eggs
- ¼ cup low-fat sour cream
- 4 ounces low-fat cream cheese, softened
- 4 ounces garlic and herb feta cheese
Preheat oven to 425°F.
Lightly oil or spray a baking pan with olive oil.
Slice the zucchini, onion, bell pepper and mushrooms ½-inch thick.
Roast the zucchini, onions and peppers for 20 minutes, turning once. When turning the onions and peppers, add the mushrooms.
While the vegetables roast, cut the roll into ½-inch cubes. Spread cubes over the bottom of a 2-quart baking dish.
Remove vegetables from oven and lower heat to 350°F.
Layer vegetables on top of bread. Spread crumbled feta cheese evenly over vegetables.
Beat eggs with sour cream and cream cheese. Pour egg mixture over vegetables.
Place dish in oven and bake for 45 minutes. Let sit for 10 minutes before serving.
- 178 calories
- 11 grams protein
- 10 grams fat
- 9 grams carbohydrates
- 1 gram fiber