Heart-Healthy Taco Rice

Elevate your Taco Tuesday with this flavorful and nourishing Heart-Healthy Taco Rice, a vibrant dish that’s as wholesome as it is satisfying. This easy-to-make recipe swaps traditional ingredients for nutrient-packed alternatives like fiber-rich brown rice, lean ground turkey, and low-sodium black beans, making it perfect for maintaining a balanced lifestyle. Enhanced with sautéed fresh veggies, zesty taco seasoning, and a splash of unsalted tomato sauce, each bite bursts with bold yet heart-conscious flavors. Topped with creamy avocado, fresh cilantro, and a squeeze of lime, it’s an irresistible one-bowl meal ready in just 40 minutes from start to finish. Whether you’re meal-prepping for the week or serving it fresh, this dish is ideal for anyone looking for a quick, healthy dinner that doesn’t skimp on taste.

Nutriscore Rating: 80/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups water
• 1 tablespoon olive oil
• 8 ounces lean ground turkey
• 1 medium onion, diced
• 1 medium red bell pepper, diced
• 2 tablespoons low-sodium taco seasoning
• 1 cup unsalted tomato sauce
• 1 cup canned low-sodium black beans, rinsed and drained
• 1 cup frozen corn, steamed
• 0.25 cup fresh cilantro, chopped
• 1 whole lime, cut into wedges
• 1 medium avocado, sliced
• 0.25 cup low-fat shredded cheddar cheese (optional)

Directions

Step 1

Rinse the brown rice under cold water. In a medium saucepan, bring 2 cups of water to a boil. Add the rice, cover, and reduce the heat to low. Simmer for about 25–30 minutes, or until the rice is tender and the water is absorbed. Fluff with a fork and set aside.

Step 2

In a large skillet, heat the olive oil over medium heat. Add the diced onion and red bell pepper, sautéing for 3–4 minutes until softened.

Step 3

Add the lean ground turkey to the skillet. Cook until no longer pink, breaking it up with a spatula, about 5–7 minutes.

Step 4

Sprinkle the taco seasoning evenly over the cooked turkey and vegetables. Stir in the unsalted tomato sauce and cook for another 2–3 minutes to let the flavors meld.

Step 5

Add the black beans and steamed corn to the skillet. Stir to combine and heat through, about 2 minutes.

Step 6

To plate, divide the cooked brown rice evenly between four bowls. Top each bowl with the taco mixture.

Step 7

Garnish with fresh cilantro, avocado slices, a wedge of lime, and a sprinkle of shredded cheese if using.

Step 8

Serve immediately and enjoy your tasty, heart-healthy taco rice!

Nutrition Facts

Serving size	2137.9 grams (2137.9g)

Amount per serving	% Daily Value*
Calories	1594

Total Fat 62.60g	80%
Saturated Fat 12.10g	61%
Polyunsaturated Fat 1.30g
Cholesterol 172mg	57%
Sodium 704mg	31%
Total Carbohydrate 191.20g	70%
Dietary Fiber 46.30g	165%
Total Sugars 34.30g
Protein 91.70g	183%

Vitamin D 0IU	0%
Calcium 537mg	41%
Iron 15mg	81%
Potassium 3918mg	83%

*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: 33.2%

Protein: 21.6%

Carbs: 45.1%