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Enchilada Rice

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Enchilada Rice
En Español

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  • Makes: 6 servings

Add your favorite vegetables and any lean ground meat to create this easy dish.

Ingredients

  • 1 pound 90% lean ground beef (or other ground meat)
  • 1/2 cup onion (chopped, or 1 Tbsp onion powder)
  • 1 can whole corn (14 ounce, or any canned vegetable, drained)
  • 4 tablespoons taco seasoning mix (dry, or dry enchilada sauce)
  • 2 cups rice, cooked (brown)
  • 1/2 cup cheese (grated)
  • 1/2 mushrooms, olives or any favorite vegetable (sliced, optional)

Directions

1. Cook meat and onion until onion juices are clear.

2. Drain juice and fat from cooked meat and onions.

3. Add corn, taco seasoning, and rice.

4. Simmer for 10 minutes.

5. Add grated cheese to top; cover and let set for 5 minutes.

6. Refrigerate leftovers within 2 hours.

Source: Oregon State University Cooperative Extension Service, Pictoral Recipes
Lynn Myers Steele, 2000
Oregon Family Nutrition Program

Nutrition Information

Serving Size: 1/6 of recipe (219g)
Nutrients Amount
Total Calories 267
Total Fat 10 g
Saturated Fat 5 g
Cholesterol 57 mg
Sodium 219 mg
Carbohydrates 24 g
Dietary Fiber 2 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 20 g
Vitamin D 0 mcg
Calcium 88 mg
Iron 2 mg
Potassium 334 mg
N/A - data is not available
Nutrients Amount
Total Calories 267
Total Fat 10 g
Saturated Fat 5 g
Monounsaturated Fat 4 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 57 mg
Carbohydrates 24 g
Dietary Fiber 2 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 20 g
Minerals
Calcium 88 mg
Potassium 334 mg
Sodium 219 mg
Copper 143 mcg
Iron 2 mg
Magnesium 52 mg
Phosphorus 253 mg
Selenium 20 mcg
Zinc 5 mg
Vitamins
Vitamin A 25 mcg RAE
Vitamin B6 0 mg
Vitamin B12 2 mcg
Vitamin C 4 mg
Vitamin D 0 mcg
Vitamin E 0 mg
Vitamin K 1 mcg
Folate 28 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 5 mg
Choline 63 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1/4 cups
Grains
3/4 ounces
Protein Foods
1 3/4 ounces
Dairy
1/4 cups

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