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Bell Pepper and Vidalia Onion Strata with Fresh Salsa

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Bell Pepper and Vidalia Onion Strata with Fresh Salsa
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Bell Pepper and Vidalia Onion Strata with Fresh Salsa
En Español

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  • Makes: 4 Servings
  • Prep Time: 60 minutes

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' 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 oz glass of fat-free (skim) milk and 1/2 cup cantaloupe chunks

 

Source:

Produce For Better Health Foundation

Nutrition Information

Nutrients Amount
Total Calories 240
Total Fat 9 g
Saturated Fat 2 g
Cholesterol 189 mg
Sodium 371 mg
Carbohydrates 21 g
Dietary Fiber 4 g
Total Sugars 8 g
Added Sugars included 1 g
Protein 19 g
Vitamin D 1 mcg
Calcium 246 mg
Iron 2 mg
Potassium 463 mg
N/A - data is not available
Nutrients Amount
Total Calories 240
Total Fat 9 g
Saturated Fat 2 g
Monounsaturated Fat 5 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0 g
Omega 3 - EPA 2 mg
Omega 3 - DHA 16 mg
Cholesterol 189 mg
Carbohydrates 21 g
Dietary Fiber 4 g
Total Sugars 8 g
Added Sugars included 1 g
Protein 19 g
Minerals
Calcium 246 mg
Potassium 463 mg
Sodium 371 mg
Copper 223 mcg
Iron 2 mg
Magnesium 52 mg
Phosphorus 298 mg
Selenium 36 mcg
Zinc 2 mg
Vitamins
Vitamin A 142 mcg RAE
Vitamin B6 0 mg
Vitamin B12 1 mcg
Vitamin C 39 mg
Vitamin D 1 mcg
Vitamin E 2 mg
Vitamin K 10 mcg
Folate 61 mcg DFE
Thiamin 0 mg
Riboflavin 1 mg
Niacin 2 mg
Choline 132 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
3/4 cups
Grains
1 ounce
Protein Foods
2 ounces
Dairy
1/4 cups