晚餐简单

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 份

营养成分（每份）

每份数值 · 每份分量: 1/2 pepper with filling

147

卡路里

蛋白质

27g

碳水

脂肪

膳食纤维

糖

160mg

钠

饱和脂肪 1 g · 胆固醇 6 mg

圆环显示一份食物占2,000卡路里参考日的比例。在Nutrola应用中，它们会按照你自己的目标填充。

食材

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

步骤

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.

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

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