Bell Pepper and Vidalia Onion Strata With Fresh Salsa

Nutrition & Movement

Bell Pepper and Vidalia Onion Strata With Fresh Salsa

Loaded with vegetables, this delicious baked breakfast or brunch dish can be assembled ahead of time, leaving just the baking for the morning.

Prep Time: 15 Min
Cook Time: 45 Min
Ready In: 1 Hr

Servings: 4


  • 1 Vadalia onion, sliced vertically (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, dry or toasted, cubed
  • 1/2 cup reduced-fat Italian blend cheese
  • 10 cherry tomatoes (or 2 tomatoes)
  • 1 garlic clove


  1. Place rack in center of oven and heat oven to 350° F.
  2. Cut Vidalia onion into slices vertically, reserving about 1/4 of the onion. Slice bell peppers.
  3. Heat oil in a 10-inch non-stick skillet. Sauté onion and pepper for 5 to 8 minutes, until tender and just starting to brown. Remove from heat.
  4. Beat eggs, egg whites, milk and pepper in a large bowl and set aside.
  5. Spray an 8- or 9-inch baking pan (square or round) with cooking spray.
  6. Arrange bread cubes in bottom of pan. Sprinkle with shredded cheese.
  7. Add sautéed vegetables and pour in egg mix.
  8. Bake uncovered for 45 minutes, until set. Egg dishes should be cooked to 160° F.
  9. For Salsa: While strata is baking, dice and mix tomatoes, garlic and remaining onion. Serve salsa as topping for strata.
  10. Serving Suggestion: Serve with an 8-ounce glass of fat-free milk and 1/2 cup cantaloupe cubes.

Nutritional Information:
Amount per serving: Calories: 240; Total Fat: 9 g; Saturated Fat: 2 g; Carbohydrate: 21 g; Fiber: 4 g; Protein: 19 g; Sodium: 371 mg.

Recipe courtesy of "What's Cooking? USDA Mixing Bowl" and the Produce for Better Health Foundation.


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