My Individual Microwave "strata"

• slice low-calorie bread↗1
• egg whites or 1 egg↗1
• slice tomatoes↗1
• tablespoon black beans (cooked or canned)↗1 tablespoon

  cooked or canned

• cup sliced mushrooms (canned or fresh)1⁄4 cup

  canned or fresh

• slice onion↗1
• slice jalapeno pepper↗1
• salt↗
• chili pepper↗
• oregano↗

Step-by-step instructions

1. 1

   Dice the tomato, onion, jalapeno, and mushroom. Mix with black beans and add spices to taste.

2. 2

   Put into individual microwave bowl and cook on high for 45 seconds.

3. 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. 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. 5

   Microwave on high for 1 minute. Check. Microwave again until the egg is completely set.