Nutrition per serving may change if servings are adjusted.
⅔ cup brown basmati rice
1⅓ cups water
2 tablespoons extra-virgin olive oil
1 pound 93%-lean ground turkey
1 medium onion, finely chopped
1 small red bell pepper, finely chopped
2 tablespoons chili powder, preferably ancho
1 teaspoon ground cumin
½ teaspoon garlic powder
½ teaspoon salt
¼ teaspoon cayenne pepper
1 cup canned (or cooked) black beans, rinsed
½ cup prepared guacamole
½ cup reduced-fat sour cream
12 large leaves Boston lettuce (from 2 heads)
Bring rice and water to a boil in a small saucepan. Reduce heat to maintain a low simmer, cover and cook until the rice is tender and the water is absorbed, 30 to 40 minutes (see Tip). Remove from heat and let stand, covered, for 10 minutes. Fluff with a fork.
Meanwhile, heat oil in a large nonstick skillet over medium heat. Add turkey, onion, pepper, chili powder, cumin, garlic powder, salt and cayenne; cook, stirring, until the turkey is cooked through, 5 to 8 minutes. Add black beans and cook until heated thorough, about 2 minutes. Serve with the cooked rice, guacamole and sour cream in the lettuce leaves.
To have the most success cooking whole-grain rice, use a pan with a tight-fitting lid and cook on your coolest (or simmer) burner, making sure the rice is simmering at the lowest bubble. When preparing a recipe that calls for less than 1 cup of dry rice, like this, we found that rice is done quicker than when cooking a larger amount. So, when cooking a small batch of rice, start checking it after 30 minutes to make sure it doesn't burn.
Serving size: 1 cup taco filling, 3 lettuce leaves, ½ cup rice, 2 Tbsp. guacamole & 2 Tbsp. sour cream
492 calories;24 g fat(6 g sat); 9 g fiber; 42 g carbohydrates; 31 g protein; 82 mcg folate; 77 mg cholesterol; 5 g sugars; 0 g added sugars; 3,633 IU vitamin A; 31 mg vitamin C; 93 mg calcium; 5 mg iron; 639 mg sodium; 922 mg potassium
Vitamin A (73% daily value), Vitamin C (52% dv), Iron (28% dv), Folate (20% dv)
My husband & I both love this recipe! Made the taco filling spiced as written, omitted the salt, and combined rice with the mixture. Of course, adding the rice made the taco portions larger. I served two tacos in small corn taco shells & 2 in lettuce wraps. This recipe would also work great as part of a taco salad.
January 06, 2015
By: EatingWell User
Tasty and filling
We liked these a lot and felt well fed.
Easy and quick to make.
Our only problem was not having access to bib lettuce leaves big enough to act as wraps.
They worked just as well just putting the taco filling on top of a bed of the rice, as you might with a stew or something you might get at a Chinese restaurant.
Pros: Nicely seasoned, filling, easy to prepare
Cons: Hard to get lettuce big enough to act as a wrap