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Tasty Thursday with Tori: Enchilada Rice


by Original Author: Tori Copeland, Lawrence County | Adapted for Blog: Torrie Smith, Van Buren County

Brown rice is packed with lots of fiber, B-vitamins, vitamin  E, Iron, and magnesium. Rice is currently grown in 40 of the 75 counties in Arkansas and accounts for nearly 50% of total U.S. rice production. Brown rice is a whole grain, meaning it contains the entire grain kernel – the bran, germ, and endosperm. It is available in three sizes: long grain – which is a light, dry grain that separates easily; medium grain – shorter and wider and has a tendency to clump together when cooked; and short grain – is fat, almost round with a higher starch content and is sticky and clumpy when cooked. If you are cooking brown rice for the first time, it will take longer than regular white rice to cook, about 45 minutes versus 15-20 for white, if using the stovetop method. Rice can be prepared in a variety of ways, requiring no special equipment. You can cook rice on the stovetop, in a microwave, in an oven, or, if you have one, in a rice cooker.

Step One:

Cook rice according to package directions. Chop onion and bell pepper.

Step One: Enchilada Rice

 

Step Two:

Brown ground beef, onion, and bell pepper in a skillet. Drain meat. Heat cooked rice, meat mixture, corn and taco seasoning in a skillet for 10-15 minutes. Add water to prevent rice from sticking. Add cheese.

Step Two: Enchilada Rice

 

Step Three:

Stir and heat until melted (about 5 minutes). 

Step Three: Enchilada Rice

 

Enchilada Rice

 

  • 2 cups uncooked rice
  • 1 pound lean ground beef
  • 1/2 cup onion, chopped
  • 1/2 cup green bell pepper, chopped
  • 1 (10 oz) can corn
  • 4 tablespoons taco seasoning
  • 1 cup reduced-fat cheddar cheese
Cook rice according to package directions. Chop onion and bell pepper. Brown ground beef, onion, and bell pepper in a skillet. Drain meat. Heat cooked rice, meat mixture, corn and taco seasoning in a skillet for 10-15 minutes. Add water to prevent rice from sticking. Add cheese. Stir and heat until melted (about 5 minutes). 

 Serving size: 3/4 cup

250 Calories, 5 grams Total Fat, 1.5 grams Saturated Fat, 19 grams Protein, 32 grams Total Carbohydrate, 4 grams Dietary Fiber, 250 milligrams Sodium

 

For more information, contact your local Family and Consumer Sciences Agent at your County Extension Office. 

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