Eat Without

Corn and Pepper Cups

Source: University of Maryland Extension Food Supplement Nutrition Education Program

Published by the USDA MyPlate Kitchen library. Read from an archived copy of the source page captured 2025-12-31.

Use brown rice in this classic stuffed pepper dish to add more whole grains to your meal.

Makes
10 Servings

Ingredients

  • 5 medium green peppers (cut in half, lengthwise)
  • 1/2 small onion, chopped
  • 1 1/2 cloves garlic, chopped
  • 3 cups cooked brown rice
  • 1 can (10 ounces) diced tomatoes with chiles, undrained
  • 1 can (15.2 ounces) low-sodium canned corn, drained
  • 1/2 cup cheddar cheese, shredded

Directions

  1. Wash hands with soap and water.
  2. Preheat oven to 350 °F.
  3. Remove seeds from peppers. Cook in boiling water 2 to 3 minutes. Drain. Set aside.
  4. Cook onion and garlic in oil in medium skillet over medium-high heat for 3 minutes.
  5. Combine rice, tomatoes, corn, and onion mixture. Mix well.
  6. Spoon rice mixture into pepper halves. Places on baking sheets coated with cooking spray.
  7. Bake at 350 °F for 10 minutes or until hot. Sprinkle with cheese.
  8. Bake for 5 more minutes until cheese melts.

Notes

Learn more about: Bell Peppers Onions Garlic Tomatoes Corn

Quoted for reference only, exactly as the source printed it, so check product labels yourself before relying on any of it. The methodology page covers the guarantee, and how a contributor can have their text removed on request.