Healthy Peppers and Rice

Healthy Peppers and Rice is an easy, delicious and spicy Mexican-Style oven recipe for a great side-dish option. Pair it with your favorite Mexican or Tex-Mex entree. Main Ingredients: Bell peppers, rice, chile peppers, corn, garlic and chili powder.  It takes only about (25) minutes to make this wonderful, spicy dish. It is also a low calories, low fat, low cholesterol, low sodium, low carbohydrates, low sugars, diabetic-friendly, heart-healthy and Weight Watchers (6 SmartPoints), (5 PointsPlus) recipe. Makes (6) Servings. Healthy Peppers and Rice will be loved by all of your family, friends and guests.healthy-peppers-and-rice

Prep Time: 10 Minutes.
Cooking Time: 13 Minutes.
Total Time: 23 Minutes.


Non-stick cooking spray
1 small red bell pepper, cut into 1″ long x 1/2″ wide pieces (1/2 cup)

4 (3″ long) yellow chile peppers, seeded, quartered
1 (5″-6″) Anaheim chile pepper, seeded, cut into 1″ pieces

1 tsp finely chopped fresh garlic
1/2 tsp salt
1/4 tsp ground black pepper
1 cup fresh corn kernels or,
1 (8 oz) can whole kernel corn, drained

3 cups hot cooked brown or long grain rice
2 tbsp butter
1 tsp chili powder


1. Preheat oven to 450° F.

2. Spray an 8 or 9 inch square baking pan with the cooking spray.

3. Place the peppers, garlic, salt and pepper into prepared pan. Bake, stirring occasionally, 8 to 10 minutes or until peppers just start to brown.

4. Stir the corn into the pan; continue baking 2 to 3 minutes or until corn is heated through.  Place into a bowl.

5. Add in the rice, butter and chili powder; mix well. Divide into 6 equal size servings.

YIELD: 6 Servings.
Serving Size: 1/6 of recipe.

Weight Watchers (6 SmartPoints), (5 PointsPlus)
Carb Choices: 2

Calories: 180, Fat: 5g, Saturated Fat: 2.4g, Cholesterol: 10mg, Sodium: 240mg, Sugars: 1.6g, Carbohydrates: 31g, Fiber: 4g, Protein: 4g

Original recipe and image from Land O’Lakes, Inc.

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IMPORTANT: This site is not qualified in nutrition or medicine. Diabetes is a serious disease that requires medical attention by a professional. The recipes on this site should not be taken as medical advice. Always use caution when reading a recipe, and always pay attention to exchange sizes. Blood glucose levels can be affected by not following individual dietary guidelines that are set in place by a medical physician. Some of the recipes do use small amounts of sugar. Please check with your physician first. Recipes with sugar are not suitable for all diabetics.

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