Osteoporosis Canada
Taco Rice Skillet

Taco Rice Skillet

Taco Rice Skillet

Taco Rice Skillet

PREP TIME: 10 MINS

COOK TIME: 30 MINS

SERVES: 6

PREP TIME: 10 MINS
COOK TIME: 30 MINS
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

  1. In a large skillet, brown ground beef with onions and peppers over medium-high heat. Drain any fat left behind.
  2. Add the beans, corn taco seasoning, garlic and salt and cook for 1-2 minutes over medium heat.
  3. Stir in tomatoes, milk, chicken broth and rice. Bring to a simmer over medium heat, then cover and reduce to low heat.
  4. Simmer, covered, for 20 minutes or until rice is tender, stirring once.
  5. Remove from the heat and let sit for 5 minutes. Stir in cheese and serve with optional toppings as desired.

In Partnership With

Recipe Tip

RECIPE TIP

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

DID YOU KNOW?

Bone is a living tissue, that is constantly renewing and repairing itself from everyday wear and tear.  However, like many nutrients, calcium is absorbed less effectively as we age.  Try out our calcium calculator to see if you are getting enough in your daily diet.

Nutritional Information (Per Serving)

  • Calories
    448.6
  • Saturated
    9.6g
  • Fat
    23g
  • Cholesterol
    77.8mg
  • Sodium
    662.7mg
  • Fibre
    7.4g
  • Potassium
    516.2mg
  • Carbohydrate
    33g
  • Sugars
    6.1g
  • Iron
    21.2%
  • Vitamin C
    67.8%
  • Protein
    27.9g
  • Vitamin A
    29.3%

* 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.

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