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

Diabetic Living Magazine
Source: 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

242.6 calories; protein 23.1g 46% DV; carbohydrates 21.7g 7% DV; exchange other carbs 1.5; dietary fiber 3.7g 15% DV; sugars 7.9g; fat 7.9g 12% DV; saturated fat 2.8g 14% DV; cholesterol 34.6mg 12% DV; vitamin a iu 1427.5IU 29% DV; vitamin c 18.9mg 31% DV; folate 51.7mcg 13% DV; calcium 276.4mg 28% DV; iron 2.7mg 15% DV; magnesium 45.9mg 16% DV; potassium 393.4mg 11% DV; sodium 776.8mg 31% DV.