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Ingredientes
- Â Â extra virgin olive oil cooking spray
- 1 lb (480 g) purchased low-fat New Mexican chicken-cilantro sausages or possibly
- Â Â other low-fat chicken or possibly turkey sausages
- 2 c. (480 ml) 1% low-fat lowfat milk
- 1Â 1/2 c. (360 ml) egg substitute
- Â Â refrigerated butter-flavored cooking spray
- 3/4 c. (90 g) shredded low-fat sharp cheddar cheese
- 8 slc good-quality white bread, crusts removed and cut into cubes
- 1Â 1/2 c. (360 ml) Roasted Tomatillo Salsa (recipe follows)
Direcciones
- Remove and throw away sausage casings. Crumble the sausage and saute/fry in a nonstick skillet over medium heat till proportionately 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-qt (1 l) measuring c., whisk together the lowfat milk and egg substitute.
- Lightly coat a 2-qt (2 l) casserole dish with cooking spray. Place 1/4 c.
- (30 g) of the shredded cheese in a self-sealing plastic bag. Chill. Layer 1/3 of the bread cubes on the bottom of the prepared baking dish. Top with half of the browned sausage and 1/4 c. (30 g) of the shredded cheese. Pour 1 c.
- (240 ml) of the lowfat milk-egg mix over the top. Repeat the layers, finishing with the final bread layer and the remaining 1 1/2 c. (360 ml) of the lowfat milk-egg mix. Cover with the tomatillo salsa. Cover with plastic wrap and chill overnight.
- Preheat oven to 350 degrees F (180 degrees C, Gas Mark 4). Uncover the casserole. Sprinkle the top with the reserved shredded cheese. Bake till the strata is bubbling and golden and a knife inserted in the center comes out clean, about 50 to 60 min. Remove from the oven and let rest for 10 min before serving.
- skim lowfat milk)
- Roasted Tomatillo Salsa
- (makes 2 c.)
- 8 fresh tomatillos, husks removed1 jalapeno chile pepper, stem and seeds removed extra virgin olive oil cooking spraygrated zest and juice of 1 lemon
- Preheat oven to 350 degrees F (180 degrees C, Gas Mark 4).
- Place the tomatillos and jalapeno on a small baking sheet. Lightly spritz with cooking spray. Roast for 20 to 25 min, till tomatillos are golden brown and soft.
- Transfer tomatillos and jalapeno to a food processor. Process till smooth. Add in the lemon zest and juice. Pulse again to mix.
- Use 1 1/2 c. of the salsa as directed above. Chill the remaining salsa to use over grilled fish or possibly chicken.
- Per 1/4-c. (60 ml) serving: 13 calories (0% calories from fat), 0 protein, 0
- Diabetic exchanges: FREE
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 331g | |
| Recipe makes 8 servings | |
| Calories 604 | |
| Calories from Fat 271 | 45% |
| Total Fat 30.25g | 38% |
| Saturated Fat 9.78g | 39% |
| Trans Fat 0.0g | |
| Cholesterol 172mg | 57% |
| Sodium 300mg | 13% |
| Potassium 654mg | 19% |
| Total Carbs 34.57g | 9% |
| Dietary Fiber 0.0g | 0% |
| Sugars 3.58g | 2% |
| Protein 45.54g | 73% |
