Low Fat Taco Rice

Elevate taco night with this flavorful and nutritious Low Fat Taco Rice, a hearty dish that's packed with protein, fiber, and vibrant Tex-Mex flavors. Featuring wholesome brown rice as the base, this recipe combines lean ground turkey, black beans, and sweet corn in a zesty blend of low-sodium taco seasoning, diced tomatoes, and a splash of tangy lime juice. With just a hint of olive oil and reduced-fat cheese as an optional garnish, this lighter take on taco rice keeps the bold flavors you love while staying mindful of health. Quick prep and one-pot cooking make it weeknight-friendly, while fresh cilantro and green onions add the perfect finishing touch. Serve up this satisfying meal for an easy, balanced dinner your family will crave! Perfect for those searching for low-fat recipes or healthy taco-inspired dishes.

Nutriscore Rating: 80/100

Prep Time:10 mins

Cook Time:35 mins

Total Time:45 mins

Servings: 4

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)

Directions

Step 1

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.

Step 2

While the rice is cooking, heat 1 teaspoon of olive oil in a large non-stick skillet over medium heat.

Step 3

Add the diced onion and minced garlic. Sauté for 2-3 minutes until the onion becomes translucent and the garlic is fragrant.

Step 4

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.

Step 5

Stir in the low-sodium taco seasoning, diced tomatoes (with their juices), and low-sodium chicken or vegetable broth. Mix to combine.

Step 6

Allow the mixture to simmer over medium heat for 5 minutes to blend the flavors.

Step 7

Stir in the frozen corn kernels and rinsed black beans. Cook for another 3-4 minutes until the corn is heated through.

Step 8

Turn off the heat and stir in the lime juice and chopped cilantro.

Step 9

To serve, spoon fluffy brown rice onto plates and top with the taco mixture.

Step 10

Garnish with sliced green onions and a sprinkle of reduced-fat shredded cheddar cheese, if desired. Enjoy your low-fat taco rice!

Nutrition Facts

Serving size	(2654.9g)

Amount per serving	% Daily Value*
Calories	1952.3

Total Fat 63.8g	0%
Saturated Fat 18.2g	0%
Polyunsaturated Fat 1.3g
Cholesterol 332.5mg	0%
Sodium 899.4mg	0%
Total Carbohydrate 194.3g	0%
Dietary Fiber 43.4g	0%
Total Sugars 34.2g
Protein 150.5g	0%

Vitamin D 6IU	0%
Calcium 549.3mg	0%
Iron 17.4mg	0%
Potassium 3851.7mg	0%

*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.

Source of Calories

Fat: 29.4%

Protein: 30.8%

Carbs: 39.8%