Ingredients
5 green bell pepper (medium
halved and seeded
or use red or yellow peppers)
1/3 cup onion (chopped)
1 1/2 garlic clove (chopped)
3 cups brown rice
cooked
1 can tomatoes with chilies (10 1/2 ounce
diced and undrained)
1/2 can whole kernel corn
low-sodium (8 1/2 ounce
drained)
vegetable cooking spray
1/3 cup cheese
cheddar
shredded
Steps
Wash hands with soap and water.
Blanch peppers 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 with chilies, corn, and onion mixture. Mix well.
Spoon into pepper halves, place on baking sheet coated with cooking spray.
Bake at 350 °F for 10 minutes or until hot. Sprinkle with cheese.
Bake again at 350 °F for 5 to 10 minutes or until hot and cheese melts.
Nutrition Facts
| Nutrients | Amount |
|---|---|
| Total Calories | 112 |
| Total Fat | 2 g |
| Saturated Fat | 1 g |
| Cholesterol | 4 mg |
| Sodium | 142 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 | 47 mg |
| Iron | 1 mg |
| Potassium | 204 mg |
U.S. Department of Agriculture. MyPlate Kitchen Website. Southwestern Pepper Cups. Recipe source: Don’t Play With Your Food: Spring and Summer Cookbook Arizona Nutrition Network. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.