Tuesday, February 16, 2010

Smoked Chicken Strata

I was surprised at how tasty this was! I didn't have smoked chicken so I just used a 12 ounce can, but it was still really good! It came from a Diabetic Living magazine.

Smoked Chicken Strata
1 tablespoon canola oil
2 cups cut-up trimmed fresh asparagus or chopped trimmed broccoli
1-1/2 cups sliced fresh mushrooms
1/2 cup chopped red or yellow sweet pepper

Nonstick cooking spray
3 whole grain English muffins, torn or cut into bite-size pieces (4 cups)
2 cups shredded smoked chicken or cooked chicken breast (10 ounces)
3/4 cup shredded Swiss cheese (3 ounces)
1 cup refrigerated or frozen egg product, thawed, or 4 eggs, lightly beaten
1 cup fat-free milk
1/8 teaspoon ground black pepper

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 six 12-ounce individual casserole dishes with cooking spray. Divide half of the English muffin pieces among the dishes. Top with the 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. Cover; chill for 2 to 24 hours.

Preheat oven to 325°F. Bake, uncovered, for 25 to 30 minutes or until a knife inserted in centers comes out clean. Let stand for 10 minutes before serving.

Nutrition Facts Per Serving:

  • Servings: 6 servings
  • Total Fat (g) 8
  • Saturated Fat (g) 3
  • Monounsaturated Fat (g) 3
  • Polyunsaturated Fat (g) 1
  • Cholesterol (mg) 35
  • Sodium (mg) 777
  • Carbohydrate (g) 22
  • Total Sugar (g) 8
  • Fiber (g) 4
  • Protein (g) 23
  • Vitamin C (DV%) 31
  • Calcium (DV%) 28
  • Iron (DV%) 15

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