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Sweet Peppers Stuffed With Scalloped Corn

Categories:
main dish, vegetables, low fat

4 red or green bell peppers
1 tablespoon margarine
1/2 onion; chopped
1 green pepper; chopped
2 1/2 cups corn
2 tablespoons chopped cilantro or parsley
1/2 teaspoon salt
1/8 teaspoon chili powder
3 egg whites
1/2 cup skim milk

Preheat oven to 350 degrees. Cut the tops off the bell peppers and remove the seeds. In a medium skillet, melt the margarine and sauté the chopped onion, green pepper and corn until tender and the onion is translucent. Season with salt and chili powder. Add the chopped cilantro or parsley. Keep warm over very low heat. In a bowl, combine the egg whites and skim milk. Add to the corn mixture and stir together. Increase heat, continue stirring until egg whites begin to set. (Mixture should be moist -- not dry.) Stuff peppers with the corn mixture. Place into a baking dish sprayed with a non-stick spray. Add a small amount of water. Cover loosely with foil. Bake for about 15 minutes or until pepper jackets are tender. This recipe yields 4 servings Comments: For extra flavor, choose red bell peppers and roast them before removing the seeds. Cut baking time by 5 minutes. Nutritional Analysis Per Serving: Calories 185; Fat (grams) 3; Percent calories from fat 15; Percent polyunsaturated 7; Percent saturated 3; Percent monounsaturated 5; Cholesterol (milligrams) trace; Sodium (milligrams) 370; Protein (grams) 8; Carbohydrate (grams) 31; Fiber (grams) 4.


Source: "Mayo Clinic's Virtual Cookbook at http://www.mayohealth.org" S(Formatted for MC5): "12-13-1999 by Joe Comiskey - jcomiskey@krypto.net"

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Per serving: 146 Calories (kcal); 4g Total Fat; (23% calories from fat); 7g Protein; 23g Carbohydrate; 1mg Cholesterol; 373mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates

NOTES : Diabetics or those on calorie-controlled diets may count one serving as: 2 starch and 1 meat. Weight Watcher points calculated at 3 Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0

Yield: 4 servings

Preparation Time: 0:00



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