Spanish Rice Meal
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Serves4 (2 cups each)
SWAP ScoreWhat's this?
Ingredients
- 1 tablespoon canola oil
- 1/2 pound turkey, lean, ground
- 1 medium onion, chopped
- 1 medium green pepper, chopped
- 2 cups water
- 1 8-ounce can tomato sauce, low sodium
- 1 cup long-grain rice, uncooked
- 2 tablespoons Worcestershire sauce
- 1/2 teaspoon chili powder
- 1/2 teaspoon dried thyme
- 1/8 teaspoon cayenne pepper
Directions
- In a large skillet, heat oil over medium heat. Add the turkey, onion, and pepper. Cook until meat is browned, about 5-8 minutes.
- Add remaining ingredients and bring to a boil. Reduce heat to low, cover, and simmer until rice is tender, about 30 minutes.
- Serve warm.
Recipe Tips
Use any type of rice in this recipe. If using brown rice, increase cooking liquid to 2 1/2 cups and cooking time to 35-40 minutes.
Add 1 red pepper, 1 4-ounce can of green chiles, or 1 cup of frozen corn for added fiber and flavor.
Top with salsa, avocado slices, or 2 tablespoons of low-fat shredded cheese.
Nutrition Facts
Spanish Rice Meal
Amount Per Serving
Calories 229
Calories from Fat 72
% Daily Value*
Total Fat 8g
12%
Saturated Fat 2g
10%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
Cholesterol 62mg
21%
Sodium 165mg
7%
Potassium 481mg
14%
Total Carbohydrates 20g
7%
Dietary Fiber 2g
8%
Sugars 5g
Protein 19g
38%
Vitamin A
11%
Vitamin C
46%
Vitamin D0%
Calcium
3%
Iron
12%
* Percent Daily Values are based on a 2000 calorie diet.
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