Directions:
- Arrange pepper halves in a 9 inch square glass baking dish. Cover dish with plastic wrap. Poke a few holes in the plastic wrap for vents, and heat 4 minutes in the microwave, or until tender.
- In a medium bowl, mix tomatoes and their liquid, rice, and water. Cover with plastic, and cook in the microwave for 4 minutes, or until rice is cooked.
- Stir green onions, corn, kidney beans, and red pepper flakes into the tomato mixture. Heat in the microwave for 3 minutes, or until heated through.
- Spoon hot tomato mixture evenly into pepper halves, and cover with plastic wrap. Poke a few holes in the plastic to vent steam, and heat in the microwave 4 minutes. Remove plastic, sprinkle with mozzarella cheese and Parmesan cheese, and allow to stand 1 to 2 minutes before serving.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 83.36 Kcal (349 kJ) | ||
| Calories from fat | 5.17 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.57g | 1% | |
|---|---|---|---|
| Cholesterol | 3.64mg | 1% | |
| Sodium | 136.17mg | 6% | |
| Potassium | 179.57mg | 4% | |
| Total Carbs | 12.4g | 4% | |
| Sugars | 3.56g | 14% | |
| Dietary Fiber | 2.3g | 9% | |
| Protein | 6.66g | 13% | |
| Vitamin C | 61.2mg | 102% | |
| Vitamin A | 1.5mg | 49% | |
| Iron | 25.4mg | 141% | |
| Calcium | 160.5mg | 16% | |
| Amount Per 100 g | |||
| Calories | 57.59 Kcal (241 kJ) | ||
| Calories from fat | 3.57 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.4g | 1% | |
|---|---|---|---|
| Cholesterol | 2.52mg | 1% | |
| Sodium | 94.07mg | 6% | |
| Potassium | 124.05mg | 4% | |
| Total Carbs | 8.56g | 4% | |
| Sugars | 2.46g | 14% | |
| Dietary Fiber | 1.59g | 9% | |
| Protein | 4.6g | 13% | |
| Vitamin C | 42.3mg | 102% | |
| Vitamin A | 1mg | 49% | |
| Iron | 17.6mg | 141% | |
| Calcium | 110.9mg | 16% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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