Studies have shown the benefit of a Mediterranean diet in lowering the risk of heart disease and preserving brain health. It has been reported that the preliminary findings of a study of Spanish women published in the Journal of the American Medical Association (JAMA) Internal Medicine, found that those who followed a Mediterranean diet rich in fruits, vegetables, olive oil and fish, during a more than four-year period, had a lower risk of breast cancer.
Enjoy this recipe which can be found below or in the Saint Peter’s Better Health Library on the Saint Peter’s Healthcare System website.
Mediterranean Vegetable Strata
- 1 small zucchini
- 1 small Vidalia onion
- 1 red or green bell pepper
- 1/2 cup sliced mushrooms
- 1 large whole-wheat roll
- 6 large eggs
- 1/4 cup reduced-fat sour cream
- 4 ounces reduced-fat cream cheese, softened
- 4 ounces garlic and herb feta cheese
Preheat oven to 425°F. Lightly oil or spray a cookie pan with olive oil. Slice vegetables and roast for about 20 minutes, turning once. Onions and peppers will take longer than mushrooms, which can be added when you turn the vegetables. While vegetables are roasting, cut roll into small cubes (less than an inch). Spread cubes evenly over the bottom of a 2-quart baking dish. 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. Bake at 350°F for 45 minutes. Let sit for 10 minutes before serving.
Each serving contains about 178 calories, 11 g protein, 10 g fat, 90 mg cholesterol, 9 g carbohydrates, 1 g fiber, and 326 mg sodium.