Smoked Chicken Strata

Smoked Chicken Strata

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From: Diabetic Living Magazine

Smoked chicken, asparagus, mushrooms, and sweet peppers are layered with bread, egg, and Swiss cheese in this quick and easy strata recipe.

Ingredients 6 servings

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Original recipe yields 6 servings
US
Metric
Nutrition per serving may change if servings are adjusted.
  • 1 tablespoon canola oil
  • 2 cups fresh asparagus, trimmed and cut-up or chopped up broccoli
  • 1½ cups fresh mushrooms, sliced
  • ½ cup red or yellow sweet pepper, chopped
  • Nonstick cooking spray
  • 3 whole grain English muffins, torn or cut into bite-size pieces (4 cups)
  • 2 cups smoked chicken or cooked chicken breast, shredded (10 ounces)
  • ¾ cup shredded Swiss cheese (3 ounces)
  • 1 cup refrigerated or frozen egg product, thawed, or 4 eggs, lightly beaten
  • 1 cup fat-free milk
  • ⅛ teaspoon ground black pepper

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 325°F. In a large nonstick skillet, heat oil over medium-high heat. Add asparagus, mushrooms and sweet pepper; cook about 3 minutes or just until vegetables are crisp-tender.
  2. Lightly coat 6 12-ounce individual casserole dishes with cooking spray. Divide half of the English muffin pieces among the dishes. Top with chicken, asparagus mixture and ½ cup of the cheese. Top with the remaining English muffin pieces.
  3. In a medium bowl, whisk together eggs, milk and black pepper. Pour egg mixture evenly over the layers in dishes. Using the back of a large spoon, press muffin pieces down. Sprinkle with the remaining ¼ cup cheese. Bake, uncovered, for 25 to 30 minutes or until a knife inserted in centers comes out clean. Let stand for 10 minutes before serving.
  • To make ahead: Prepare as directed. Cover and chill for 2 to 24 hours before baking.

Nutrition information

  • Serving size: 1 serving
  • Per serving: 243 calories; 8 g fat(3 g sat); 4 g fiber; 22 g carbohydrates; 23 g protein; 52 mcg folate; 35 mg cholesterol; 8 g sugars; 1,427 IU vitamin A; 19 mg vitamin C; 276 mg calcium; 3 mg iron; 777 mg sodium; 393 mg potassium
  • Nutrition Bonus: Vitamin C (32% daily value), Vitamin A (29% dv), Calcium (28% dv)
  • Carbohydrate Servings:
  • Exchanges: 2½ lean protein, 1 fat, 1 starch, ½ vegetable

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