Prosciutto Provolone Strata
(With half the fat, saturated fat, and cholesterol)
By Elaine Magee, MPH, RD
Q—Dear Recipe Doctor, I found this recipe for a fancy strata from Bon Appetit December 2003 and I would love to make it over the holidays but can’t unless it is dramatically lightened. Please help!
A—Strata is one of those dishes that many families traditionally make around the holidays. My guess is it’s particularly desirable because you assemble it the day before, let it rest in the refrigerator overnight and bake it in the morning. And, of course, it doesn’t hurt that strata is the ultimate breakfast comfort food.
I’ve been lightening various strata over the years but I have to say, this one was really enjoyable. I loved how the different unique flavors came together. To lighten this dish up I used whole wheat bread instead of white, I used a little less goat cheese but used one flavored with black pepper, I used slices of reduced fat provolone cheese, and increased two ingredients that add flavor and nutrients; green onions and fresh basil. I also used 2 higher omega-3 eggs and 3/4-cup egg substitute in place of 5 eggs and switched to fat free half and half in place of the whole milk. I also used half as much salt because the other ingredients were adding plenty. And instead of drizzling 3 tablespoons of melted butter over the top before baking, I just coated the top lightly with canola cooking spray.
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Light Prosciutto and Goat Cheese Strata
Original recipe contains 430 calories, 23 grams of fat, 13 grams saturated fat, 177 mg cholesterol and only 1.5 grams of fiber per serving.
Makes 9 servings
About 17 slices of firm whole wheat bread, crusts removed
6 ounces prosciutto, thinly sliced (this is the way you typically buy it packaged or freshly cut from a deli)
5 ounces goat cheese, crumbled (pepper flavor works well)
4 ounces reduced fat provolone, shredded (if you buy it sliced, a quick run through your small food processor will shred it in no time)
1/2 cup chopped green onions, white and part green
3/4 cup thinly sliced fresh basil
2 large eggs, higher omega-3 if available
3/4 cup egg substitute
2 cups fat free half and half (low fat milk can also be used)
1 tablespoon Dijon mustard
1/4 teaspoon salt
Pepper to taste (if desired)
Canola or olive oil cooking spray
1. Coat a 9 x 13 x 2-inch baking dish with canola cooking spray. Line the bottom of the dish completely with bread slices—you may need to cut some slices to fit nicely. Place half of the prosciutto evenly over the bread then sprinkle with half of the goat cheese and half of the provolone. Sprinkle half of the green onions and half of the basil over the cheese in the dish.
2. Top all of this with a second layer of bread then layer with the remaining prosciutto, goat cheese, provolone, green onions, and basil. Cut the remaining slices of bread into 1/4-inch cubes and sprinkle them all over the top of the strata.
3. In large mixing bowl, whisk together eggs, egg substitute, fat free half and half, mustard, and salt. Add some black pepper if desired (I add about 1/4 teaspoon). Pour the egg mixture over the strata and press down gently on the bread with a spatula. Cover the dish with foil or plastic wrap and refrigerate overnight.
4. Uncover the strata and coat the top with canola or olive oil cooking spray. Start preheating the oven to 350-degrees while the strata stands at room temperature. When oven is ready, bake for about 1 hour. Remove the dish from the oven and preheat the broiler. Place the strata under the broiler, watching carefully, until the top is golden brown (about 30 seconds). Cut into 9 squares and serve!
Per serving: 315 calories, 22 g protein, 31.5 g carbohydrate, 11.8 g fat, 6 g saturated fat, 3.8 g monounsaturated fat, 1.5 g polyunsaturated fat, 78 mg cholesterol, 5 g fiber, 889 mg sodium. Calories from fat: 34 percent. Omega-3 fatty acids = .2 g, Omega-6 fatty acids = 1.2 g. Weight Watchers POINTS = 6
