Taco Rice Skillet
Timer Prep Time: 10 mins
Cook Cook Time: 30 mins
Portions Serves: 6

Ingredients

  • 1 lb (0.5 Kg) lean ground beef
  • 1 small onion, chopped
  • 1 red pepper, chopped
  • 1 can (540 mL) black beans, drained and rinsed
  • 1 can (341 mL) corn
  • 1 pkg (35 g) low sodium taco seasoning
  • 1 tsp (5 mL) minced garlic
  • 1/2 tsp (2 mL) salt
  • 1 can (398 mL) diced tomatoes with juice
  • 1 cup (250 mL) milk
  • 1/2 cup (125 mL) low sodium chicken broth (or water)
  • 3/4 cup (175 mL) long grain brown rice
  • 1 cup (250 mL) shredded cheddar cheese

Optional Toppings

Fresh tomatoes, avocado, sour cream, cilantro, taco chips

Preparation

In a large skillet, brown ground beef with onions and peppers over medium-high heat. Drain any fat left behind.

Add the beans, corn taco seasoning, garlic and salt and cook for 1-2 minutes over medium heat.

Stir in tomatoes, milk, chicken broth and rice. Bring to a simmer over medium heat, then cover and reduce to low heat.

Simmer, covered, for 20 minutes or until rice is tender, stirring once.

Remove from the heat and let sit for 5 minutes. Stir in cheese and serve with optional toppings as desired.

Nutritional Information (per serving)
Calories 448.6 Fat 23g
Saturated 9.6g Cholesterol 77.8mg
Sodium 662.7mg Potassium 516.2mg
Carbohydrate 33g Fibre 7.4g
Sugars 6.1g Protein 27.9g
Vitamin A 29.3% Vitamin C 67.8%
Calcium 36.8% Iron 21.2%

*The percentage of calcium is based on the Osteoporosis Canada’s daily calcium requirement for people under 50 years of age of 1000 mg.

Osteoporosis Canada’s position on nutrition for healthy bones focuses on calcium and vitamin D while stressing a well-balanced diet which includes fiber and whole grains, vitamins and minerals and protein.

Tip: Got leftovers? Wrap them up in a flour tortilla with additional toppings and shredded cheese for an on-the-go lunch.