Corn and Pepper Cups
Use brown rice in this classic stuffed pepper dish to add more whole grains to your meal.
- 10 Servings
- $6.00 - $8.99
Corn and Pepper Cups
Use brown rice in this classic stuffed pepper dish to add more whole grains to your meal.
- 10 Servings
- $6.00 - $8.99
Ingredients
- 5 medium green peppers
- 1/2 small onion, chopped
- 1 1/2 cloves garlic, chopped
- 3 cups cooked brown rice
- 1 can (10 ounces) diced tomatoes with chiles, undrained
- 1 can (15.2 ounces) low-sodium canned corn, drained
- 1/2 cup cheddar cheese, shredded
Steps
1
Wash hands with soap and water.
2
Preheat oven to 350 °F.
3
Remove seeds from peppers. Cook in boiling water 2 to 3 minutes. Drain. Set aside.
4
Cook onion and garlic in oil in medium skillet over medium-high heat for 3 minutes.
5
Combine rice, tomatoes, corn, and onion mixture. Mix well.
6
Spoon rice mixture into pepper halves. Places on baking sheets coated with cooking spray.
7
Bake at 350 °F for 10 minutes or until hot. Sprinkle with cheese.
8
Bake for 5 more minutes until cheese melts.
Ingredients
Serving Size: 1/2 pepper with filling
| Nutrients | Amount |
|---|---|
| Total Calories | 134 |
| Total Fat | 3 g |
| Saturated Fat | 1 g |
| Monounsaturated Fat | 1 g |
| Polyunsaturated Fat | 0 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0 g |
| Omega 3 - EPA | 0 mg |
| Omega 3 - DHA | 0 mg |
| Cholesterol | 6 mg |
| Carbohydrates | 24 g |
| Dietary Fiber | 3 g |
| Total Sugars | 4 g |
| Added Sugars included | 0 g |
| Protein | 5 g |
| Minerals | |
| Calcium | 61 mg |
| Potassium | 238 mg |
| Sodium | 154 mg |
| Copper | 143 mcg |
| Iron | 1 mg |
| Magnesium | 44 mg |
| Phosphorus | 118 mg |
| Selenium | 7 mcg |
| Zinc | 1 mg |
| Vitamins | |
| Vitamin A | 35 mcg RAE |
| Vitamin B6 | 0.3 mg |
| Vitamin B12 | 0.1 mg |
| Vitamin C | 52 mg |
| Vitamin D | 0 mcg |
| Folate | 20 mcg DFE |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Niacin | 2 mg |
Source:
- University of Maryland Extension
- Food Supplement Nutrition Education Program