U.S. flag

An official website of the United States government

Bell Pepper and Vidalia Onion Strata with Fresh Salsa

Bell Pepper and Vidalia Onion Strata with Fresh Salsa

Bell Pepper and Vidalia Onion Strata with Fresh Salsa
Makes: 4 Servings
Preparation Time: 1 hour

Loaded with sweet Vidalia onions and bell peppers, this delicious baked breakfast or brunch dish can be assembled ahead of time, leaving just the baking for the morning.

Ingredients

  • 1 Vidalia onion (divided)
  • 1/2 red bell pepper (sliced vertically)
  • 1/2 green bell pepper (sliced vertically)
  • 1 tablespoon olive oil
  • 4 large eggs
  • 4 egg whites
  • 1/2 cup fat-free (skim) milk
  • 1/8 teaspoon ground black pepper
  • cooking spray
  • 4 slices whole-grain bread (4-6 slices, dry or toasted, cubed)
  • 1/2 cup reduced-fat Italian blend cheese
  • 10 cherry tomatoes (or 2 tomatoes)
  • 1 garlic clove

Directions

  1. Pack rack in center of oven and preheat oven to 350 ºF.
  2. Cut Vidalia onion into slices vertically; reserve about 1/4 of onion. Heat oil in a 10-inch non-stick skillet. Sauté onion and pepper slices for 5-8 minutes, until tender and just starting to brown. Remove from heat.
  3. Beat eggs, egg whites, milk, and pepper in large bowl, set aside.
  4. Spray 8- or 9-inch baking pan (square or round) with cooking spray.
  5. Arrange bread cubes in bottom of pan. Sprinkle with shredded cheese.
  6. Add sautéed vegetables and pour in egg mix.
  7. Bake uncovered for 45 minutes, until set. Egg dishes should be cooked to 160 ºF.
  8. While strata is baking, prepare salsa, by dicing and mixing cherry tomatoes, garlic, and remaining Vidalia onion.

Notes

Serving Suggestions: Serve with 8 ounce glass of fat-free (skim) milk and 1/2 cup cantaloupe chunks.

Learn more about:

Source:

Produce for Better Health Foundation

Nutrition Information

Serving Size: 1 serving
Nutrients Amount
Total Calories 295
Total Fat 13 g
Saturated Fat 4 g
Cholesterol 216 mg
Sodium 399 mg
Carbohydrates 26 g
Dietary Fiber 3 g
Total Sugars 7 g
Added Sugars included 2 g
Protein 20 g
Vitamin D 2 mcg
Calcium 240 mg
Iron 2 mg
Potassium 462 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 295
Total Fat 13 g
Saturated Fat 4 g
Monounsaturated Fat 5 g
Polyunsaturated Fat 2 g
Linoleic Acid 2 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 216 mg
Carbohydrates 26 g
Dietary Fiber 3 g
Total Sugars 7 g
Added Sugars included 2 g
Protein 20 g
Minerals
Calcium 240 mg
Potassium 462 mg
Sodium 399 mg
Copper 0 mg
Iron 2 mg
Magnesium 55 mg
Phosphorus 308 mg
Selenium 36 mg
Zinc 2 mg
Vitamins
Vitamin A 171 mcg
Vitamin B6 0.3 mg
Vitamin B12 1.0 mcg
Vitamin C 46 mg
Vitamin D 2 mcg
Vitamin E 2 mg
Vitamin K 8 mcg
Folate 72 mcg
Thiamin 0.3 mg
Riboflavin 0.5 mg
Niacin 2 mg
Choline 192 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Dairy 1/2 cups
Grains 1 1/2 ounces
Protein Foods 1 1/2 ounces
Vegetables 1/2 cups
Shop Simple home screen on a phone

Shop Simple with MyPlate

Find savings in your area and discover new ways to prepare budget-friendly foods.

Learn more

Alexa Speakers and Devices

MyPlate on Alexa

Get MyPlate nutrition tips on Amazon Alexa devices or the free Alexa app.

Learn more

Start Simple app on phone and watch

Start Simple with MyPlate App

Build healthy eating habits one goal at a time! Download the Start Simple with MyPlate app today.

Learn more

logo for the Dietary Guidelines for Americans

MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025