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Corn and Pepper Cups

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Corn and Pepper Cups
En Español

Fivestar Rating
(32 votes)
Recipe Total Cost
  • Makes: 10 Servings

Use brown rice in this classic stuffed pepper dish to add more whole grains to your meal.

Ingredients

  • 5 green peppers (cut in half, lengthwise)
  • 1/2 small onion, chopped
  • 1 1/2 garlic cloves, chopped
  • 3 cups cooked brown rice
  • 1 can diced tomatoes with chiles, undrained (10 1/2 ounces)
  • 1 can whole kernel corn, drained (12 ounce)
  • 1/2 cup cheddar cheese, shredded

Directions

1. Remove seeds from peppers. Cook in boiling water 2 to 3 minutes. Drain. Set aside.
2. Cook onion and garlic in oil in medium skillet over medium-high heat for 3 minutes.
3. Combine rice, tomatoes, corn and onion mixture. Mix well.
4. Spoon rice mixture into pepper halves. Places on baking sheets coated with cooking spray.
5. Bake at 350°F for 10 minutes or until hot. Sprinkle with cheese.
6. Bake again at 350°F for 5 minutes until cheese melts.
 

Source:

University of Maryland Extension. Food Supplement Nutrition Education Program.

Nutrition Information

Serving Size: 1/2 pepper with filling
Nutrients Amount
Total Calories 118
Total Fat 3 g
Saturated Fat 1 g
Cholesterol 6 mg
Sodium 205 mg
Carbohydrates 21 g
Dietary Fiber 3 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 4 g
Vitamin D 0 mcg
Calcium 61 mg
Iron 1 mg
Potassium 203 mg
N/A - data is not available
Nutrients Amount
Total Calories 118
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 21 g
Dietary Fiber 3 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 4 g
Minerals
Calcium 61 mg
Potassium 203 mg
Sodium 205 mg
Copper 137 mcg
Iron 1 mg
Magnesium 39 mg
Phosphorus 105 mg
Selenium 7 mcg
Zinc 1 mg
Vitamins
Vitamin A 31 mcg RAE
Vitamin B6 0.3 mg
Vitamin B12 0.1 mcg
Vitamin C 51 mg
Vitamin D 0 mcg
Folate 20 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 2 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

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