Sweet peppers stuffed with scalloped corn
Nutrition Facts
Serving Size 1 stuffed pepper
Calories 197
| Amount Per Serving | ||
| Monounsaturated fat | 3 g | |
|---|---|---|
| Saturated fat | 1 g | |
| Total fat | 5 g | |
| Sodium | 83 mg | |
| Cholesterol | 1 mg | |
| Dietary fiber | 5 g | |
| Protein | 9 g | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
For extra flavor, use roasted red bell peppers for the shells.
Ingredients
(Serves 4)- 4 red or green bell peppers
- 1 tablespoon olive oil
- 1/2 onion, chopped (about 1/4 cup)
- 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 chopped fresh cilantro or parsley
- 3 egg whites
- 1/2 cup skim milk
- 1/2 cup water
Directions
Heat 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 prepared baking dish and set aside.
In a medium skillet, heat the olive oil over medium heat. Add the onion, chopped green pepper and corn. Saute 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 heat and continue stirring until 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.