Heart-Healthy Taco Rice
Elevate your weeknight dinner with this flavorful and nutritious Heart-Healthy Taco Rice recipe! Packed with wholesome ingredients like fiber-rich brown rice, lean ground turkey, and vibrant vegetables such as red bell peppers and onion, this dish is a celebration of hearty yet healthy eating. Seasoned with low-sodium taco seasoning and complemented by black beans and steamed corn, it’s a delicious fusion of Tex-Mex flavors in one bowl. Garnish with creamy avocado, fresh cilantro, and a squeeze of lime for a refreshing zing, and enjoy optional light cheddar cheese for an extra kick. Quick to prepare in under 40 minutes and perfect for meal prep, this satisfying recipe is ideal for anyone looking to indulge in guilt-free comfort food that nourishes both body and soul.
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 1 tablespoon olive oil
- 8 ounces lean ground turkey
- 1 medium onion, diced
- 1 medium red bell pepper, diced
- 2 tablespoons low-sodium taco seasoning
- 1 cup unsalted tomato sauce
- 1 cup canned low-sodium black beans, rinsed and drained
- 1 cup frozen corn, steamed
- 0.25 cup fresh cilantro, chopped
- 1 whole lime, cut into wedges
- 1 medium avocado, sliced
- 0.25 cup low-fat shredded cheddar cheese (optional)
Instructions
Rinse the brown rice under cold water. In a medium saucepan, bring 2 cups of water to a boil. Add the rice, cover, and reduce the heat to low. Simmer for about 25–30 minutes, or until the rice is tender and the water is absorbed. Fluff with a fork and set aside.
In a large skillet, heat the olive oil over medium heat. Add the diced onion and red bell pepper, sautéing for 3–4 minutes until softened.
Add the lean ground turkey to the skillet. Cook until no longer pink, breaking it up with a spatula, about 5–7 minutes.
Sprinkle the taco seasoning evenly over the cooked turkey and vegetables. Stir in the unsalted tomato sauce and cook for another 2–3 minutes to let the flavors meld.
Add the black beans and steamed corn to the skillet. Stir to combine and heat through, about 2 minutes.
To plate, divide the cooked brown rice evenly between four bowls. Top each bowl with the taco mixture.
Garnish with fresh cilantro, avocado slices, a wedge of lime, and a sprinkle of shredded cheese if using.
Serve immediately and enjoy your tasty, heart-healthy taco rice!
Nutrition Facts
Calories |
1594 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.6 g | 80% | |
| Saturated Fat | 12.1 g | 60% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 172 mg | 57% | |
| Sodium | 704 mg | 31% | |
| Total Carbohydrate | 191.2 g | 70% | |
| Dietary Fiber | 46.3 g | 165% | |
| Total Sugars | 34.3 g | ||
| Protein | 91.7 g | 183% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 536 mg | 41% | |
| Iron | 14.6 mg | 81% | |
| Potassium | 3918 mg | 83% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
