Corn and Pepper Cups
Use brown rice in this classic stuffed pepper dish to add more whole grains to your meal.
- Yield
- 10 Servings
- Serving size
- 1/2 pepper with filling
- Rating
- 3.75 of 5 (28 ratings)
Food groups
- Dairy: 1/4 cups
- Grains: 1/2 ounces
- Vegetables: 3/4 cups
Ingredients
- 5 medium green peppers (cut in half, lengthwise)
- 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
Directions
- Wash hands with soap and water.
- Preheat oven to 350 °F. Remove seeds from peppers.
- Cook in boiling water 2 to 3 minutes.
- Drain.
- Set aside.
- Cook onion and garlic in oil in medium skillet over medium-high heat for 3 minutes.
- Combine rice, tomatoes, corn, and onion mixture.
- Mix well.
- Spoon rice mixture into pepper halves.
- Places on baking sheets coated with cooking spray.
- Bake at 350 °F for 10 minutes or until hot.
- Sprinkle with cheese.
- Bake for 5 more minutes until cheese melts.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 147.37 |
| Total Fat | 2.99 g |
| Saturated Fat | 1.3 g |
| Monounsaturated Fat | 1 g |
| Polyunsaturated Fat | 0 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 5.65 mg |
| Carbohydrates | 27.22 g |
| Dietary Fiber | 2.55 g |
| Total Sugars | 4.24 g |
| Added Sugars included | 0 g |
| Protein | 4.67 g |
| Calcium | 57 mg |
| Potassium | 257 mg |
| Sodium | 160.23 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 41 mg |
| Phosphorus | 124 mg |
| Selenium | 6 mg |
| Zinc | 1 mg |
| Vitamin A | 38 mcg |
| Vitamin B6 | 0.3 mg |
| Vitamin B12 | 0.1 mcg |
| Vitamin C | 46 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0 mg |
| Vitamin K | 6 mcg |
| Folate | 36 mcg |
| Thiamin | 0.2 mg |
| Riboflavin | 0.1 mg |
| Niacin | 2 mg |
| Choline | 19 mg |
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Source
Recipe by: University of Maryland Extension — Food Supplement Nutrition Education Program
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/corn-and-pepper-cups. Federal works are public domain in the United States.