Diabetes Quick Fix: Southwestern Beef and Rice

©Tribune News Service

Taco-flavored meat topped with crisp tortilla chips has the earthy flavors of Southwestern cuisine. This dinner takes about 10 minutes to make.

Helpful Hints:

— Look for low or reduced-sodium taco seasoning in the ethnic section of the supermarket.


— Prepare ingredients.

— Microwave rice.

— Complete recipe.

Shopping List:

1 package microwave brown rice, 1/2 pound lean ground beef (95% fat free)*, 1 packet low-sodium taco seasoning, 1 package frozen corn kernels, 1 can low-sodium diced tomatoes**, 1 package tortilla chips, 2 jalapeno peppers and 1 bunch cilantro.

Staples: canola oil and salt.



Recipe by Linda Gassenheimer

1 package microwave brown rice (to make 1 1/2 cups cooked rice)

2 teaspoons canola oil

1/2 pound lean ground beef (95% fat free)*

1/4 cup water

1 tablespoon low-sodium taco seasoning

1/2 cup frozen corn kernels

1 cup drained canned low-sodium diced tomatoes**

4 tablespoons seeded, chopped jalapeno pepper


1/4 cup chopped cilantro

1 ounce tortilla chips (about 3/4 cup)

Cook rice in microwave according to package instructions and measure 1 1/2 cups. Divide between two dinner plates.

Heat oil in a nonstick skillet over medium-high heat. Add beef and cook 2 to 3 minutes, or until browned, breaking up meat to a crumbled texture. Stir in water and taco seasoning. Add corn, tomatoes and jalapeno peppers. Mix well. Cook 2 minutes. Add salt to taste. Spoon over the rice, sprinkle with cilantro and top with tortilla chips. Makes 2 servings.

Per serving: 460 calories, 110 calories from fat, 12 g fat, 3.3 g saturated fat, 6.1 g monounsaturated fat, 70 mg cholesterol, 31 g protein, 55 g carbohydrates, 6 g dietary fiber, 5 g sugars, 590 mg sodium, 905 mg potassium, 420 mg phosphorus

Exchanges: 3 starch, 1 1/2 vegetable, 5 lean protein

Shop Smart:

* Lean ground beef (95% fat-free), containing per ounce: 39 calories, 1.4 g fat, 0.6 g saturated fat, 19 mg sodium

** Canned low-sodium, no-sugar-added diced tomatoes, containing per cup: 41 calories, .3 g fat, .04 g saturated fat, 24 mg sodium


(From “Delicious One-Pot Dishes” by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association. To order this book call 1-800-232-6733 or order online at www.shopdiabetes.org)


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