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Southwestern Pepper Cups

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Southwestern Pepper Cups
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  • Makes: 10 servings

Delicious stuffed peppers that will soon become a staple in your home. 

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 cup brown rice, cooked
  • 1 can tomatoes with chiles (10 1/2 ounce, diced and undrained)
  • 1/2 can whole kernel corn (8 1/2 ounce, drained)
  • vegetable cooking spray
  • 1/3 cup cheese, cheddar, shredded

Directions

1. Wash hands.

2. Blanch peppers in boiling water 2 to 3 minutes. Drain. Set aside.

3. Cook onion and garlic in oil in medium skillet over medium high heat for 3 minutes.

4. Combine rice, tomatoes with chiles, corn and onion mixture. Mix well.

5. Spoon into pepper halves, place on baking sheet coated with cooking spray.

6. Bake at 350 degrees for 10 minutes or until hot. Sprinkle with cheese.

7. Bake again at 350 degrees for 5 to 10 minutes or until hot and cheese melts.

Notes

Source: Arizona Nutrition Network, Don’t Play With Your Food: Spring and Summer Cookbook

Nutrition Information

Serving Size: 1/2 prepared pepper, 1/10 of recipe (170g)
Nutrients Amount
Calories 110
Total Fat N/A
Saturated Fat 1 g
Cholesterol 4 mg
Sodium 169 mg
Total Carbohydrate 20 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 193 mg
N/A - data is not available
Nutrients Amount
Calories 110
Saturated Fat 1 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
a-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 4 mg
Total Carbohydrate 20 g
Dietary Fiber 3 g
Total Sugars 3 g
Added Sugars 0 g
Protein 4 g
Minerals
Calcium 47 mg
Potassium 193 mg
Sodium 169 mg
Copper 134 mcg
Iron 1 mg
Magnesium 38 mg
Phosphorus 93 mg
Selenium 7 mcg
Zinc 1 mg
Vitamins
Vitamin A 27 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 50 mg
Vitamin D 0 mcg
Vitamin E -404 mg
Vitamin K -404 mcg
Folate 17 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 1 mg
Choline -404 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

CMP Food Groups
MyPlate Food Groups
Vegetables
3/4 cups
Grains
3/4 ounces

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