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Recipe: Sweet peppers stuffed with scalloped corn

Recipe: Sweet peppers stuffed with scalloped corn

Sweet peppers stuffed with scalloped corn — one of many healthy recipes from Mayo Clinic.

For extra flavor, use roasted red bell peppers for the shells. To roast, place the bell peppers on a baking sheet lined with aluminum foil. Broil (grill), turning frequently with tongs, until the skin blackens all over, about 10 minutes. Transfer the peppers to a bowl, cover and let steam until the skin loosens, about 10 minutes. Peel if desired. Cover and refrigerate until needed.


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 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.


Ingredients
  • 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 fat-free milk
  • 1/2 cup water

Exchange Data
Dash
Dairy 
Fats
Fruits 
Grains 
Meat1/2 
Nuts_Seeds_Drybeans 
Sweets 
Vegetables
Diabetes
Fats
Freefoods 
Fruits 
Meat1/2 
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs
Fats
Protein Dairy1/2 
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories225 
Carbohydrate36 g 
Cholesterol1 mg 
Fiber6 g 
Monounsaturatedfat3 g 
Potassium 
Protein9 g 
Saturatedfat0.5 g 
Servingsize1 stuffed pepper 
Sodium68 mg 
TotalFat5 g 

2010-12-10

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