VEGETABLE STRATA

4 cups whole-grain bread cubes (or your favorite low/no carb bread)

1 cup onion
1 lb fresh asparagus, trimmed and cut into 1-inch pieces
2 cups fresh baby spinach
6 large eggs
1 cup fat-free milk
1/8 tsp salt
1/8 tsp freshly ground black pepper
1/2 cup fresh sliced mushrooms
2 plum tomatoes, sliced thin
1/2 cup reduced-fat feta cheese
1/4 cup snipped fresh basil

Spray a rectangular 2-quart baking dish with nonstick cooking spray. Place half of the breadcrumbs over the bottom of the dish.

In a medium sauce with a lid, cook the asparagus and onion in a small amount of water 2 to 3 minutes. Stir in the spinach and immediately drain well. Spoon half of the mixture over the bread in the dish. Sprinkle the mushrooms over the mixture. Top with the remaining bread cubes and the remaining asparagus mixture; set aside.

In a large mixing bowl, whisk together the eggs, milk, salt, and pepper. Pour the egg mixture evenly over the ingredients in the baking dish. Using the back of a large spoon, gently press down the layers. Arrange the tomato slices over the top and sprinkle with the basil and cheese. Cover with foil and refrigerate at least 4 hours but up to 24 hours.

Preheat oven to 325 degrees. Bake covered for 30 minutes. Remove the foil and bake another 40 minutes or until the center reads 180 degrees on a food thermometer. At this point you will notice some liquid standing in the center, but it will be absorbed while the mixture is standing to cool. Allow to stand on a wire rack for 10 to 15 minutes before serving.

Yield: 6 servings This recipe has 2/3 as many proteins as carbs making it a good diabetic choice.

Note: I do not have a picture of this dish, but the file photo below is a close representation.

CAJUN BREAKFAST STRATA

This is called breakfast strata. Make the night before, serve for brunch, or be a very early riser before everyone else!

3/4 cup chopped red and/or orange bell peppers
1/2 cup chopped onion
1/2 cup thinly sliced celery
1 tbsp canola oil
3 cups trimmed and torn fresh kale or collard greens
2 garlic cloves, minced
1/2 tsp black pepper
1/8 tsp cayenne pepper
1 can (14.5-oz) no-salt-added diced tomatoes, drained
nonstick cooking spray
8-oz whole-grain baguette bread, cubed
6-oz smoked turkey sausage, sliced thin
1 3/4 cups fat-free milk
1 1/2 cup refrigerated egg product or 6 whole eggs, beaten

In a 10-inch skillet cook bell pepper, onion, and celery in the hot oil over medium heat for 4 minutes, stirring occasionally. Add the greens, garlic, and both peppers. Cook 3 to 5 minutes or until veggies are just tender, stirring occasionally. Stir in the tomatoes.

Lightly coat a 2-quart casserole dish with cooking spray. Arrange half the bread cubes in the dish and top with half the sausage and  half the tomato mixture. Repeat layers.

In a bowl, whisk together the milk and eggs. Pour over layers; press lightly with back of a large sppon to moisten. Cover and refrigerate for at least 2 hours.

Preheat oven to 350 degrees.

Bake casserole, uncovered, 55 to 60 minutes or until a food thermometer inserted in the center reads 160 degrees.

Remove from oven and let stand on a wire rack for 10 minutes before serving.

Yield: 6 servings

This is an old Diabetic Living Recipe and Photo