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One Pan Taco Rice

One Pan Taco Rice
Makes: 6 Servings

Try this quick one-pan meal may soon become a family favorite. 

Ingredients

  • 1 pound 85% lean ground turkey (or lean ground beef)
  • 1 cup onion, chopped
  • 4 tablespoons Chili and Spice Seasoning
  • 2 cans (10 ounces each) tomatoes and green chiles
  • 3 cups brown rice, cooked
  • 1/2 cup low-fat shredded cheese

Directions

  1. Wash hands with soap and water.
  2. In a large skillet or pot, brown ground turkey and cook onion. When done, use paper towel to soak up any grease.
  3. Add remaining ingredients, except cheese, and mix together.
  4. Heat until very hot.
  5. Top with cheese before serving.

Notes

Low-fat cheddar cheese used for nutritional analysis and costing.

Learn more about:

Source:

Adapted from Spanish Rice, Simple Healthy Recipes
Oklahoma Nutrition Information and Education
ONIE Project

Nutrition Information

Serving Size: 1/6 of recipe
Nutrients Amount
Total Calories 323
Total Fat 13 g
Saturated Fat 4 g
Cholesterol 63 mg
Sodium 515 mg
Carbohydrates 34 g
Dietary Fiber 3 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 20 g
Vitamin D 0 mcg
Calcium 160 mg
Iron 3 mg
Potassium 435 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 323
Total Fat 13 g
Saturated Fat 4 g
Monounsaturated Fat 4 g
Polyunsaturated Fat 3 g
Linoleic Acid 3 g
α-Linolenic Acid 0.2 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 63 mg
Carbohydrates 34 g
Dietary Fiber 3 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 20 g
Minerals
Calcium 160 mg
Potassium 435 mg
Sodium 515 mg
Copper 0 mg
Iron 3 mg
Magnesium 77 mg
Phosphorus 319 mg
Selenium 29 mg
Zinc 3 mg
Vitamins
Vitamin A 73 mcg
Vitamin B6 0.6 mg
Vitamin B12 1.0 mcg
Vitamin C 8 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 13 mcg
Folate 32 mcg
Thiamin 0.3 mg
Riboflavin 0.3 mg
Niacin 7 mg
Choline 55 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Dairy 1/4 cups
Grains 1 ounces
Protein Foods 2 ounces
Vegetables 1/2 cups
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