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Smoked Chicken Strata

Smoked Chicken Strata

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Rated: 1
  • Makes: 6 servings
  • Prep 25 mins
  • Bake 25 mins
  • Carb Grams Per Serving: 22

Ingredients

  • 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

Directions

  1. 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 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.
  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 1/4 cup cheese. Cover; chill for 2 to 24 hours.
  4. Preheat oven to 325 degrees 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 Per Recipe: 6
PER SERVING: 243 cal., 8 g total fat (3 g sat. fat), 35 mg chol., 777 mg sodium, 22 g carb. (4 g fiber, 8 g sugars), 23 g pro.

Diabetic Exchanges

Starch (d.e): 1; Vegetables (d.e): 0.5; Lean Meat (d.e): 2.5; Fat (d.e): 1

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