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.
|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