Estimated Nutrition (whole recipe, rough)
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Sausage | 100g cooked | 301 |
| Chicken | 100g cooked | 165 |
| Milk | 1 cup (244ml) whole | 149 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Cheddar Cheese | 1 oz (28g) | 113 |
| White Bread | 1 slice (30g) white | 79 |
| Egg Substitute | 1 large egg (50g) | 78 |
| Tomato | 1 medium (123g) | 22 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- olive oil cooking spray
- 1 pound (480 g) purchased low-fat New Mexican chicken-cilantro sausages or other low-fat chicken or turkey sausages
- 2 cups (480 ml) 1% low-fat milk
- 1½ cups (360 ml) egg substitute
- refrigerated butter-flavored cooking spray
- ¾ cups (90 g) shredded low-fat sharp cheddar cheese
- 8 slices good-quality white bread, crusts removed and cut into cubes
- 1½ cups (360 ml) Roasted Tomatillo Salsa
Directions
Remove and discard sausage casings.
Crumble the sausage and sauté in a nonstick skillet over medium heat until evenly browned, stirring and breaking up any large clumps with a wooden spoon.
Using a slotted spoon, transfer the browned sausage to paper towels to thoroughly drain.
In a 1-quart (1 l) measuring cup, whisk together the milk and egg substitute.
Lightly coat a 2-quart (2 l) casserole dish with cooking spray.
Place ¼ cup (30 g) of the shredded cheese in a self-sealing plastic bag.
Refrigerate.
Layer ⅓ of the bread cubes on the bottom of the prepared baking dish.
Top with half of the browned sausage and ¼ cup (30 g) of the shredded cheese.
Pour 1 cup (240 ml) of the milk-egg mixture over the top.
Repeat the layers, finishing with the final bread layer and the remaining 1½ cups (360 ml) of the milk-egg mixture.
Cover with the tomatillo salsa.
Cover with plastic wrap and refrigerate overnight.
Pre-heat oven to 350°F (180°C, gas mark 4).
Uncover the casserole.
Sprinkle the top with the reserved shredded cheese.
Bake until the strata is bubbling and golden brown and a knife inserted in the center comes out clean, about 50 to 60 minutes.
Remove from the oven and let rest for 10 minutes before serving.