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

Diabetic Living Magazine


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 325 degrees 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.

  • 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 1/2 cup of the cheese. Top with the remaining English muffin pieces.

  • 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 1/4 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 Facts

243 calories; 7.9 g total fat; 2.8 g saturated fat; 35 mg cholesterol; 777 mg sodium. 393 mg potassium; 21.7 g carbohydrates; 3.7 g fiber; 8 g sugar; 23.1 g protein; 1427 IU vitamin a iu; 19 mg vitamin c; 52 mcg folate; 276 mg calcium; 3 mg iron; 46 mg magnesium;