Taco-flavored meat topped with crisp tortilla chips has the earthy flavors of Southwestern cuisine. This dinner takes about 10 minutes to make.
Helpful Hints:
• Look for low or reduced-sodium taco seasoning in the ethnic section of the supermarket.
Southwestern Beef and Rice
Makes 2 servings. Recipe by Linda Gassenheimer
1 package microwave brown rice (to make 11/2 cups cooked rice)
2 teaspoons canola oil
1/2 pound lean ground beef (95 percent fat free)
1/4 cup water
1 tablespoon low-sodium taco seasoning
1/2 cup frozen corn kernels
1 cup drained canned low-sodium diced tomatoes
4 tablespoons seeded, chopped jalapeno pepper
Salt
1/4 cup chopped cilantro
1 ounce tortilla chips (about 3/4 cup)
Cook rice in microwave according to package instructions and measure 11/2 cups. Divide between two dinner plates.
Heat oil in a nonstick skillet over medium-high heat. Add beef and cook 2 to 3 minutes, or until browned, breaking up meat to a crumbled texture. Stir in water and taco seasoning. Add corn, tomatoes and jalapeno peppers. Mix well. Cook 2 minutes. Add salt to taste. Spoon over the rice, sprinkle with cilantro and top with tortilla chips.
Per serving: 460 calories, 110 calories from fat, 12 g fat, 3.3 g saturated fat, 6.1 g monounsaturated fat, 70 mg cholesterol, 31 g protein, 55 g carbohydrates, 6 g dietary fiber, 5 g sugars, 590 mg sodium, 905 mg potassium, 420 mg phosphorus
