Low Fat Taco Rice
Discover a flavorful and guilt-free twist on a classic Tex-Mex favorite with this Low Fat Taco Rice recipe! Packed with wholesome ingredients like nutrient-rich brown rice, lean ground turkey, black beans, and fresh vegetables, this dish is a healthy and satisfying option for busy weeknights. Seasoned with low-sodium taco seasoning and finished with a splash of lime juice and fresh cilantro, every bite is bursting with vibrant flavors and zesty warmth. Easy to prepare in just 45 minutes, this recipe is perfect for meal prepping or serving a crowd. For an extra touch, garnish with green onions and a sprinkle of reduced-fat shredded cheddar cheese. Enjoy a delicious, protein-packed meal that's low in fat and big on taste, perfect for a nutritious dinner that doesn’t skimp on comfort or flavor!
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 1 pound lean ground turkey (93% lean or higher)
- 1 teaspoon olive oil
- 1 cup diced onion
- 2 cloves minced garlic
- 2 tablespoons low-sodium taco seasoning
- 1 can (14.5 oz) diced tomatoes (no salt added)
- 1 cup low-sodium chicken or vegetable broth
- 1 cup frozen corn kernels
- 1 can (15 oz) black beans (rinsed and drained)
- 1 tablespoon lime juice
- 2 tablespoons chopped fresh cilantro
- 2 tablespoons sliced green onions (optional, for garnish)
- 0.25 cup reduced-fat shredded cheddar cheese (optional)
Instructions
Rinse the brown rice under cold water. Add the rice and water to a medium saucepan. Bring to a boil, then reduce the heat to low, cover, and simmer for 30-35 minutes or until the rice is tender and water is absorbed. Remove from heat and fluff with a fork.
While the rice is cooking, heat 1 teaspoon of olive oil in a large non-stick skillet over medium heat.
Add the diced onion and minced garlic. Sauté for 2-3 minutes until the onion becomes translucent and the garlic is fragrant.
Add the lean ground turkey to the skillet. Cook, breaking the turkey into small pieces with a spatula, until fully browned and no longer pink, about 5-6 minutes.
Stir in the low-sodium taco seasoning, diced tomatoes (with their juices), and low-sodium chicken or vegetable broth. Mix to combine.
Allow the mixture to simmer over medium heat for 5 minutes to blend the flavors.
Stir in the frozen corn kernels and rinsed black beans. Cook for another 3-4 minutes until the corn is heated through.
Turn off the heat and stir in the lime juice and chopped cilantro.
To serve, spoon fluffy brown rice onto plates and top with the taco mixture.
Garnish with sliced green onions and a sprinkle of reduced-fat shredded cheddar cheese, if desired. Enjoy your low-fat taco rice!
Nutrition Facts
Calories |
1952 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 63.8 g | 82% | |
| Saturated Fat | 18.2 g | 91% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 332 mg | 111% | |
| Sodium | 899 mg | 39% | |
| Total Carbohydrate | 194.3 g | 71% | |
| Dietary Fiber | 43.4 g | 155% | |
| Total Sugars | 34.2 g | ||
| Protein | 150.5 g | 301% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 549 mg | 42% | |
| Iron | 17.4 mg | 97% | |
| Potassium | 3852 mg | 82% | |
*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.
