Stuffed Chile Peppers

  • Prep 20 min
  • Total 50 min
  • Servings 2

Ingredients

  • 1/3 cup boiling water
  • 2 tablespoons uncooked bulgur
  • 1/3 cup frozen (thawed) whole kernel corn
  • 1/3 cup shredded reduced-fat mozzarella cheese
  • 1/2 teaspoon chopped fresh jalapeño pepper
  • 1 teaspoon chopped fresh or 1/4 teaspoon marjoram leaves
  • 1/4 teaspoon garlic powder
  • 2 cans (4 ounces each) roasted whole chile peppers or 4 fresh Anaheim chilies, roasted and peeled*
  • 1/4 cup reduced-sodium salsa
  • 1/4 cup plain fat-free yogurt

Steps

  • 1
    Heat oven to 350°. Spray square baking dish, 8x8x2 inches, with cooking spray.
  • 2
    In medium bowl, pour water over bulgur. Let stand, stirring occasionally, 10 minutes or until water is absorbed. Stir in corn, 1/4 cup of the cheese, the jalapeño pepper, marjoram and garlic powder.
  • 3
    Slice chilies along one side; remove ribs and seeds. Drain well. Stuff about 1/4 cup filling into each chile. Place seam side down in baking dish. Top with salsa and remaining cheese.
  • 4
    Bake, uncovered, 25 to 30 minutes or until hot. Just before serving, spoon yogurt over chilies.

  • Take advantage of the abundance of fresh peppers when they are in season and at their most inexpensive. You can vary the heat of the dish by adjusting the amount of hot jalapeño pepper and the cooling yogurt topping.

Nutrition Facts

Serving Size: 1 Serving
Calories
170
Calories from Fat
40
Total Fat
4 1/2g
7%
Saturated Fat
2 1/2g
12%
Trans Fat
0g
Cholesterol
10mg
4%
Sodium
500mg
21%
Potassium
290mg
8%
Total Carbohydrate
23g
8%
Dietary Fiber
3g
15%
Sugars
8g
Protein
9g
% Daily Value*:
Vitamin A
8%
8%
Vitamin C
25%
25%
Calcium
25%
25%
Iron
8%
8%
Exchanges:
1 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 1 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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