저녁쉬움

Southwestern Pepper Cups

Name: Southwestern Pepper Cups
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Yield: 10
Ingredients: 5 medium green bell pepper, halved and seeded; 1/3 cup onion, chopped; 1 1/2 garlic clove, chopped; 3 cups brown rice, cooked; 1 can (10.5 ounces) tomatoes with chilies, diced and undrained; 1/2 can (15.2 ounces) low-sodium whole kernel corn, drained; vegetable cooking spray; 1/3 cup cheese, cheddar, shredded

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

45 min10 인분

영양 정보 (1인분 기준)

1인분 기준 · 1회 제공량: 1/2 prepared pepper

124

칼로리

단백질

24g

탄수화물

지방

식이섬유

당류

145mg

나트륨

포화지방 1 g · 콜레스테롤 4 mg

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

재료

green bell pepper, halved and seeded
5 medium · or use red or yellow peppers
onion, chopped
1/3 cup
garlic clove, chopped
1 1/2
brown rice, cooked
3 cups
tomatoes with chilies, diced and undrained
1 can (10.5 ounces)
low-sodium whole kernel corn, drained
1/2 can (15.2 ounces)
vegetable cooking spray
cheese, cheddar, shredded
1/3 cup

조리법

1
Wash hands with soap and water.
2
Preheat oven to 350 degrees F.
3
Blanch peppers 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 with chilies, corn, and onion mixture. Mix well.
6
Spoon into pepper halves, place on baking sheet coated with cooking spray.
7
Bake at 350 degrees F for 10 minutes or until hot. Sprinkle with cheese.
8
Bake again at 350 degrees F for 5 to 10 minutes or until hot and cheese melts.

출처: USDA MyPlate Kitchen · Don’t Play With Your Food: Spring and Summer Cookbook Arizona Nutrition Network

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