Recipe: Hearty Taco Salad With Rice

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.

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
• 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)

Directions

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.

Ingredient health benefits

• Sirloin: It may seem odd to see this ingredient in a list of recipe health benefits, but in moderation, a good cut of sirloin steak can be just as delicious as it is nutritious! It can provide essential B vitamins, which help your body with many important processes like repairing damaged DNA and turning food into energy. There’s also protein and zinc to support your muscles and immunity, while iron keeps your blood cells healthy.
• Onions: Believe it or not, there are some potent perks behind the powerful flavor (and aroma) of this common kitchen allium. Onions are packed with vitamin C to promote a strong immune system, as well as fiber and prebiotics to keep your GI tract moving and grooving. They’re also high in flavonoids, a kind of antioxidant that can help lower your blood pressure and support good brain health.
• Brown rice: You may have heard that brown rice is more nutrient-dense than its white counterpart. The secret? It’s all in the shell! The brown outer layer of the rice grain is rich in nutrients that are lost when it’s removed to make white rice. The minerals magnesium, manganese and phosphorus are responsible for many vital systems, such as your bones, blood, heart and muscles. These shells also have the B vitamins niacin (vitamin B3), vitamin B6 and vitamin B1. And that’s not all! There’s even a little bit of fiber for good digestion and to help keep you fuller longer.
• Tomatoes: Like onions, tomatoes are so common that they’re easy to overlook. But there’s so much more to these members of the nightshade family than you might think. For example, tomatoes are full of vitamin C, and the antioxidants beta-carotene and lycopene support your vision and help lower your cholesterol. Your heart will also thank you for the potassium, which helps regulate your blood pressure and keep the beat!
• Cheddar cheese: While this delightful dairy product needs no real introduction, some of its benefits might. Besides the bone-building calcium we all know and love, there’s casein and whey protein to keep your muscles in top shape and to promote proper wound healing. Cheese is also a good source of omega-3 fatty acids, and cheddar, in particular, has omega-6 fatty acids. In appropriate amounts, these fats support your heart and other important aspects of your health, like your immune system and digestion. Cheddar also contains probiotics, good bacteria that feed on prebiotics to help your gut run smoothly and efficiently.

Nutrition information (per serving)

Servings = 6

Calories: 256 (20% calories from fat)
Protein: 21 grams
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.