Directions:
- Cut peppers in half lengthwise; remove seeds. Place peppers in an ungreased shallow microwave-safe dish. Cover and microwave on high for 3-4 minutes or until tender.
- Combine the tomatoes, rice and water in a small microwave-safe bowl. Cover and microwave on high for 5-6 minutes or until rice is tender. Stir in the beans, corn, onions and pepper flakes; spoon into peppers.
- Sprinkle with cheeses. Microwave, uncovered, for 3-4 minutes or until heated through. Yield: 2 servings.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 572.57 Kcal (2397 kJ) | ||
| Calories from fat | 173.28 Kcal | ||
| % Daily Value* | |||
| Total Fat | 19.25g | 30% | |
|---|---|---|---|
| Cholesterol | 61.35mg | 20% | |
| Sodium | 1191.59mg | 50% | |
| Potassium | 986.19mg | 21% | |
| Total Carbs | 70.1g | 23% | |
| Sugars | 18.47g | 74% | |
| Dietary Fiber | 11.43g | 46% | |
| Protein | 29.48g | 59% | |
| Vitamin C | 222.5mg | 371% | |
| Iron | 4.3mg | 24% | |
| Calcium | 623.2mg | 62% | |
| Amount Per 100 g | |||
| Calories | 109.14 Kcal (457 kJ) | ||
| Calories from fat | 33.03 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.67g | 30% | |
|---|---|---|---|
| Cholesterol | 11.69mg | 20% | |
| Sodium | 227.13mg | 50% | |
| Potassium | 187.98mg | 21% | |
| Total Carbs | 13.36g | 23% | |
| Sugars | 3.52g | 74% | |
| Dietary Fiber | 2.18g | 46% | |
| Protein | 5.62g | 59% | |
| Vitamin C | 42.4mg | 371% | |
| Iron | 0.8mg | 24% | |
| Calcium | 118.8mg | 62% | |
* 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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