|Preparation Time||10 Minutes|
|Cook Time||25 Minutes|
|Total Time||35 Minutes|
|Main Ingredient||Corn; Bell Peppers|
|Category||Rice & Grain; Vegetables|
|Type||Appetizer; Main Dish; Side Dish|
|Cook Method||Baking; Sautï¿½ing|
|Diet||Low Calorie; Low Fat; Heart Healthy; Low Cholesterol; Low Sodium; High Fiber; Vegetarian; Gluten Free|
4 red or green bell peppers
1 tablespoon olive oil
1/2 (about 1/4 cup) onion, chopped
1 green bell pepper, chopped
2 1/2 cups fresh corn kernels, cut from about 4 large ears of corn
1/8 teaspoon chili powder
3 egg whites
1/2 cup fat-free milk
1/2 cup water
Preheat the oven to 350ï¿½F.
Lightly coat a baking dish with cooking spray. Cut the tops off the bell peppers and remove the seeds. Place in the greased baking dish and set aside.
In a medium skillet, heat the olive oil over medium heat. Add the onion, chopped green pepper, and corn. Sautï¿½ until the vegetables are tender, about 5 minutes. Stir in the chili powder and cilantro or parsley. Reduce heat to low.
In a small bowl, whisk together the egg whites and milk. Add to the corn mixture and stir.
Increase the heat and continue stirring until the egg whites begin to set, about 5 minutes. The mixture should be moist, not dry.
Spoon 1/4 of the corn mixture into each pepper. Add the water to the bottom of the baking dish. Cover the peppers loosely with aluminum foil. Bake until the peppers are tender, about 15 minutes.
Transfer to individual plates and serve.
Calories: 225 cal
Total fat: 5g
Saturated fat: <1g
Monounsaturated fat: 3g