Recipe: Hearty Taco Salad With Rice

A hearty one-dish meal

This southwestern-inspired salad is great for a one-dish meal. For added nutritional benefit and flavor, try adding a cup of thawed frozen corn and/or a 15-ounce can of black beans, rinsed and drained.

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Ingredients

1 pound ground sirloin

1/2 cup finely chopped onion

1/2 teaspoon minced garlic

1/2 teaspoon ground cumin

Salt and pepper to taste

3 cups cooked rice, brown or yellow

6 cups mixed greens

2 tomatoes, chopped

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1/2 cup shredded reduced-fat cheddar cheese

1/2 cup chopped red onion

1/4 cup fat-free sour cream

1/4 cup salsa

Low-fat tortilla chips (optional)

Instructions

  1. In a large nonstick pan coated with nonstick cooking spray, cook the meat, onion and garlic over medium heat, stirring to crumble, about 5 to 7 minutes, or until the meat is done. Drain any excess fat.
  2. Add the cumin, salt and pepper and rice.
  3. Remove from the heat; cool slightly.
  4. In a large bowl, combine the lettuce, tomatoes, cheese, red onion and rice mixture.
  5. In a small bowl, mix the sour cream and salsa.
  6. Toss the dressing with the lettuce rice mixture.
  7. Serve immediately with the picante sauce and tortilla chips, if desired.

Nutritional information

Per serving (serves six)

Calories 256  (20 percent calories from fat)

Protein 21 grams

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Carbohydrates 30 grams

Fat 6 grams

Saturated fat 3 grams

Dietary fiber 2 grams

Sodium 168 milligrams

Dietary exchanges: 2.5 lean meat, 1.5 starch, 1 vegetable

Republished courtesy of Speaking of Women’s Health