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Home > Corn stuffed sweet peppers
  

Corn stuffed sweet peppers

Recipe Information

Servings 4
Preparation Time 10 Minutes
Cook Time 25 Minutes
Total Time 35 Minutes
Main Ingredient Corn; Bell Peppers
Category Rice & Grain; Vegetables
Meal Lunch; Dinner
Type Appetizer; Main Dish; Side Dish
Cuisine American
Cook Method Baking; Saut�ing
Diet Low Calorie; Low Fat; Heart Healthy; Low Cholesterol; Low Sodium; High Fiber; Vegetarian; Gluten Free

Ingredients

  • 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 

  • 2 tablespoons fresh cilantro or parsley, chopped

  • 3 egg whites 

  • 1/2 cup fat-free milk 

  • 1/2 cup water 

 

Directions

  • Preheat the oven to 350�F.

  • 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. Saut� 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.

 

Nutrition (per serving)

  • Calories: 225 cal

  • Total fat: 5g

  • Saturated fat: <1g

  • Monounsaturated fat: 3g

  • Cholesterol: 1mg

  • Sodium: 68mg

  • Potassium: 730mg

  • Carbohydrate: 36g

  • Fiber: 6g

  • Protein: 9g

  • Calcium: 60mg