My individual microwave strata (recipe)

My individual microwave strata (recipe)
Name	My individual microwave "strata"
Ingredients	Egg • Tomatoes • Black beans • Onion • Salt • Chili pepper • Oregano
Cooktime (in hours)	0.05
Preptime (in hours)	0.033333333
Totaltime (in hours)	0.083333333
Keto friendliness	Keto friendly
Calories	44.4
Fat	0.2
Protein	5.4
Carbohydrate	5.5
Fiber	1.5
Net carbohydrates	4
Sugar	1.6
Saturated fat	0
Cholesterol (mg)	0
Sodium	57.2
Servings	1
Yield	1 strata
Reviewaggregate

Editor-In-Chief: Prab R Tumpati, MD
Obesity, Sleep & Internal medicine
Founder, WikiMD Wellnesspedia &
W8MD medical weight loss NYC and sleep center NYC
My individual microwave strata (recipe) is a keto friendly food item with net carbohydrates of about 4-5 per serving.
My individual microwave strata (recipe) image(external)

Recipe instructions

1. Dice the tomato, onion, jalapeno, and mushroom. Mix with black beans and add spices to taste.
2. Put into individual microwave bowl and cook on high for 45 seconds.
3. Beat egg white until frothy. Tastes better I think with the whole egg but healthier with just egg white. Pour evenly over the mixture in the bowl.
4. Toast the bread. Cut it into cubes and make it the top layer in the strata. Here I also like to drizzle some smart buds butter spread on top but you can either add your favorite sauce or leave as is.
5. Microwave on high for 1 minute. Check. Microwave again until the egg is completely set.
   
   Food tags
   Lunch/Snacks, Beans, Vegetable, European, Brunch, Microwave,, Beginner Cook, Easy

Keto-meter rating

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Time:
Prep Time in Hours and Mins:5M

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