Southwest Style Rice Bowl

Dec 17 2014

Revamp “Taco Tuesday” with this versatile dish that is perfect for lunch or dinner.

Recipe adapted from foodhero.org

Serves 2 

Dietitian's Tip: 

Enhance the flavor by adding low-sodium taco seasoning, such as Mrs. Dash Taco Seasoning Mix. Mix up your whole grains by substituting quinoa, bulgur or barley in place of brown rice. For variety, use lean pork, chicken, fish, beans, tofu or ground tempeh. 

Ingredients: 

• 1 teaspoon vegetable oil
• 1 cup chopped vegetables (try a mixture - bell peppers, onion, corn, tomato, zucchini)
• 1 cup cooked meat (chopped or shredded)
• 1 cup cooked brown rice
• 4 tablespoons salsa
• 2 tablespoons shredded cheese
• 2 tablespoons low fat sour cream 

Preparation: 

In a medium skillet, heat oil over medium high heat (350 degrees in an electric skillet). Add vegetables and cook for 3 to 5 minutes or until vegetables are tender-crisp.
Add cooked meat, beans or tofu and cooked rice to skillet and heat through.
Divide rice mixture between two bowls. Top with salsa, cheese, sour cream and serve warm.
Refrigerate leftovers within 2 hours. 

Nutrition Information: 

Per serving: 330 calories, 11 g total fat, 4.5 g saturated fat, 30 g carbohydrates, 27 g protein, 3 g fiber, 260 mg sodium, 259 mg potassium, 51 mg magnesium, 50 mg calcium