Mexican Meal in a Skillet

This Mexican-style carbohydrate-protein combination is simple to prepare and tastes even better as "planned-overs" the next day. You'll enjoy having it ready and waiting when you arrive home hungry and eager to refuel after a hard workout. For a vegetarian meal, delete the beef.

1 cup (195 g) uncooked rice, preferably brown 1 pound (500 g) extra-lean ground beef or ground turkey 1 package (about 1.2 oz or 33 g) taco seasoning mix 1 16-ounce (480 ml) jar salsa, mild or medium 1 16-ounce (480 ml) can black or red beans, rinsed and drained 1/2 to 1 cup (120 to 240 ml) water

Optional: 1 cup (150 g) diced green or red pepper; 1 11 -ounce (312 g) can corn or 1 cup (164 g) frozen corn; grated low-fat cheddar cheese for a garnish

  1. Cook rice according to package directions.
  2. While the rice is cooking, brown the extra-lean ground beef in a nonstick skillet (along with peppers, if desired). Drain any grease, then sprinkle the taco seasoning mix over the beef.
  3. Add the salsa, beans (and corn), and water in the same skillet; cook for 3 to 5 minutes or until heated. Add the cooked rice. If desired, garnish with grated low-fat cheddar cheese.

Yield: 4 hearty servings

Nutrition Information 2,000 total calories; 500 calories per serving; 60 g carbohydrate; 30 g protein; 15 g fat

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