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Stuffed Bell PeppersStuffed Bell Peppers

Prepared by: Susan Mills-Gray,
Nutrition Specialist,

University of Missouri Extension

August 11, 2013



Makes 4



  • 4 medium-size sweet bell peppers (any color)
  • 1/3 cup onion, chopped
  • 2 cloves garlic, minced
  • 3 cups brown rice, cooked
  • 1 can (10-1/2 ounce) diced and undrained tomatoes with chiles
  • 1 can (8-1/2 ounce) drained whole kernel corn
  • cooking spray
  • 1/3 cup lowfat cheddar cheese, shredded



  1. Wash bell peppers. Cut in half and remove seeds.

  2. Cook onion and garlic in oil in medium skillet over medium heat for 3 minutes.

  3. Combine rice, tomatoes, corn and onion mixture. Mix well. Spoon into pepper halves, place on baking sheet coated with vegetable spray. Bake at 350 for 10 minutes or until hot.

  4. Sprinkle with cheese. Bake again at 350 for 5 to 10 minutes or until hot and cheese melts.


Nutrition Information

(Amount per serving)
Calories: 260

Fat: 2g

Saturated Fat: 0g

Cholesterol: 0mg
Sodium: 530mg
Carbohydrate: 52g
Fiber: 8g
Protein: 8g



Recipe source: University of Missouri Extension, Family Nutrition Education Program



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Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.


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Last update: Wednesday, July 31, 2013