저녁쉬움

Corn and Pepper Cups

Name: Corn and Pepper Cups
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Yield: 10
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

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

40 min10 인분

영양 정보 (1인분 기준)

1인분 기준 · 1회 제공량: 1/2 pepper with filling

147

칼로리

단백질

27g

탄수화물

지방

식이섬유

당류

160mg

나트륨

포화지방 1 g · 콜레스테롤 6 mg

링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.

재료

green peppers
5 medium · cut in half, lengthwise
onion, chopped
1/2 small
garlic, chopped
1 1/2 cloves
cooked brown rice
3 cups
diced tomatoes with chiles, undrained
1 can (10 ounces)
low-sodium canned corn, drained
1 can (15.2 ounces)
cheddar cheese, shredded
1/2 cup

조리법

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.

출처: USDA MyPlate Kitchen · University of Maryland Extension Food Supplement Nutrition Education Program

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