Southwestern Pepper Cups

“Image” reprinted with permission from “www.gingerfig.blogspot.co.uk” and “www.healthyaperture.com“.

Summer is heating up! We encourage you to stay cool outside, but start to make it hot in the kitchen. And when we say make it hot, we mean with food so good it’ll get you heated!

There are many wonderful veggies like that are in season right now. One veggie in particular is peppers. Peppers are packed with nutrients, low in calories and high in fiber. Hot peppers especially can add a kick in recipes without using salt. Plus, as you’ll see in the recipe below, bell peppers can make an edible bowl that absorbs the fabulous flavor from whatever you cook inside!

Can’t handle spicy food? Don’t worry. Only go for hot peppers if that’s for you. Otherwise, Anaheim Chiles and most bell peppers are mild. Make these yummy Southwestern Pepper Cups for dinner tonight!

Southwestern Pepper Cups

Yield 10 servings

Ingredients

5 green bell pepper (medium, halved and seeded, or can use red or yellow peppers)
1/3 cup onion (chopped)
1 1/2 garlic clove (chopped)
3 cups brown rice, cooked
1 can tomatoes with chiles (10 1/2 ounce, diced and undrained)
1 ½ cup of fresh or frozen corn1 ½ Beans, black, mature seeds, cooked, boiled, without salt
Canola oil in spray container
1/3 cup cheese, Monterey jack, low –fat shredded

Instructions

Wash hands.
Blanch peppers in boiling water 2 to 3 minutes. Drain. Set aside.
Cook onion and garlic in oil in medium skillet over medium high heat for 3 minutes.
Combine rice, tomatoes with chiles, corn and onion mixture. Mix well.
Spoon into pepper halves, place on baking sheet coated with cooking spray.
Bake at 350 degrees for 10 minutes or until hot. Sprinkle with cheese.
Bake again at 350 degrees for 5 to 10 minutes or until hot and cheese melts.

Nutrition Facts: Serving Size: 206g; Calories: 225;Total Fat: 3g;Saturated Fat: 1g;Cholestrol: 2mg;Sodium: 151mg;Total Carbs: 43g; Fiber: 6g; Protein: 8g