High Protein Taco Rice
Packed with bold flavors and hearty ingredients, High Protein Taco Rice is the ultimate one-pot meal for busy weeknights. This nutritious recipe combines lean ground turkey, fiber-rich black beans, and wholesome brown rice, all simmered together with vibrant taco seasoning and diced tomatoes for a mouthwatering, protein-packed dish. Sweet corn kernels and colorful bell peppers add a burst of freshness, while optional garnishes like creamy avocado, shredded cheese, and fresh cilantro take this dish to the next level. With just 10 minutes of prep time and a single skillet, it's a simple yet satisfying meal that’s perfect for feeding a hungry crowd or meal prepping for the week.
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Recipe Information
Ingredients
- 500 grams lean ground turkey (or ground beef)
- 1 cup uncooked brown rice
- 1 cup black beans (canned, drained and rinsed)
- 1 cup corn kernels (canned or frozen)
- 1 cup diced tomatoes (canned, with juices)
- 1 medium onion, finely chopped
- 1 medium bell pepper, diced (any color)
- 2 tablespoons taco seasoning
- 2 cups low-sodium chicken broth (or water)
- 1 tablespoon olive oil
- 0.25 cup fresh cilantro, chopped (optional garnish)
- 0.5 cup shredded cheese (optional topping)
- 1 medium sliced avocado (optional topping)
Instructions
Rinse the brown rice under cold water until the water runs clear. Set it aside.
Heat the olive oil in a large skillet or pot over medium heat.
Add the chopped onion and diced bell pepper. Sauté for 3-4 minutes until softened and fragrant.
Add the ground turkey to the skillet. Break it up with a wooden spoon and cook until browned, about 5-7 minutes. Drain any excess fat if necessary.
Stir in the taco seasoning and mix well with the cooked turkey until evenly coated.
Add the rinsed rice to the skillet and stir to coat it in the oil and seasonings.
Pour in the chicken broth (or water), diced tomatoes with their juices, black beans, and corn. Stir to combine.
Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for 25-30 minutes or until the rice is fully cooked and the liquid is absorbed. Stir occasionally to prevent sticking.
Once cooked, fluff the mixture with a fork and adjust seasoning to taste, if necessary.
Serve warm. Garnish with fresh cilantro, shredded cheese, and sliced avocado, if desired.
Nutrition Facts
Calories |
2607 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 104.5 g | 134% | |
| Saturated Fat | 31.6 g | 158% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 410 mg | 137% | |
| Sodium | 5265 mg | 229% | |
| Total Carbohydrate | 270.8 g | 98% | |
| Dietary Fiber | 46.7 g | 167% | |
| Total Sugars | 32.5 g | ||
| Protein | 160.4 g | 321% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 756 mg | 58% | |
| Iron | 17.7 mg | 98% | |
| Potassium | 4712 mg | 100% | |
*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.
