Have a Plant: Fruits & Veggies for Better Health
This bulked up rice & ground beef dish is full of flavor and B-vitamins! See All Quick, Healthy Recipes in 30 Minutes or Less : Fruits & Vegetables : Fruits And Veggies More Matters.org
Preparation Time: 25 minutes
  • 1 lb (16 oz) ground beef, extra lean
  • ½ cup onion, chopped
  • 1 can (14 oz) corn, rinsed and drained
  • 2 Tbsp dry taco seasoning, low-sodium
  • 2 cups brown rice, cooked
  • ½ cup cheese, low-fat, shredded
  • 1 cup mushrooms, sliced
  • ½ cup black beans, low-sodium, drained and rinsed
Cook meat and onion until juices are clear. Drain juice from onion and meat mixture. Add corn, beans, mushrooms, taco seasoning and rice. Simmer for 10 mintues. Add shredded cheese to top. Cover and let stand for 5 minutes. Serve.
 
Serves: 6
 
¾ Cup of Fruits and Vegetables per Serving
 
Fruit and /or Veggie color(s):
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Nutrition Information per Serving:
Calories: 260
Total Fat: 5g
Saturated Fat: 1.5g
% of Calories from Fat: 17%
% Calories from Sat Fat: 5%
Protein: 22g
Carbohydrates: 33g
Cholesterol: 40mg
Dietary Fiber: 4g
Sodium: 500mg
 
Each serving provides: An excellent source of vitamins B3 and B12, manganese and zinc, and a good source of fiber, iron, magnesium, phosphorous and selenium.

Recipe adapted from the Oregon State University Extension Service.
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