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    Breakfast Stata (Diabetic)

    Source of Recipe


    Recipe Introduction

    Book: Forbidden Foods Diabetic Cooking
    Chapter: Mom's Favorites

    Makes 6 servings
    Preparation time: 10 minutes
    Chilling time: 8 hours
    Cooking time: 30 minutes
    Serves: 6 Serving size: 1/6 recipe
    When you think of breakfast strata, do layers of bread, cheese, eggs, bacon, and other high-fat ingredients come to mind? This unique strata limits the bread and fat and uses a spicy cheese to add zip. The strata is best made at least 8 hours ahead (or overnight) and refrigerated. In the morning, just bake—and eat!

    List of Ingredients

    3/4 cup egg substitute or 3 eggs
    3/4 cup low-fat milk (1%)
    3 slices day-old white bread, cubed
    1/2 cup fresh spinach, finely chopped
    1/2 cup shredded pepper jack cheese


    1. Spray an 8-inch round pan with nonstick cooking spray.
    2. In a medium bowl, whisk the eggs until frothy. Add the milk and bread. Let stand for 5 minutes. Add the spinach and cheese and stir to blend. Pour into the prepared pan. Cover and refrigerate 8 hours or overnight.
    3. Preheat the oven to 350°F.
    4. Bake the strata, uncovered, until the top is lightly browned, about 30 minutes. Serve hot or at room temperature.

    Since the yams need to cook for an hour before you make this recipe, you may want to prepare them a day or two in advance. Then just bake, cool, cover, and refrigerate them until you’re ready to make the dish.

    All tuber vegetables vary in final cooking times due to individual differences in their starch content. As they mature, the starch begins to break down, and the vegetable will require a slightly shorter cooking

    2 Starch

    Calories 174
    Calories from Fat 25
    Total Fat 3g
    Saturated Fat 0g
    Cholesterol 0mg
    Sodium 39mg
    Carbohydrate 37g
    Dietary Fiber 4g
    Sugars 11g
    Protein 7g




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